Calories in 100g of Rice
130 kcal
100 grams of cooked white rice = 130 calories, 2.7g protein, 0.3g fat, 28.2g carbs. Toggle between white, brown, jasmine or basmati below.
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in 100 g cooked Medium-Grain White
Nutrition Facts — 100 g
Nutrition per 100g
Quick Reference — Medium-Grain White
| Weight in Grams | Cals | Total Carbs | Protein | Total Fat |
|---|---|---|---|---|
| 50 g | 65 | 14.1g | 1.4g | 0.1g |
| 100 g | 130 | 28.2g | 2.7g | 0.3g |
| 150 g | 195 | 42.3g | 4.1g | 0.4g |
| 200 g | 260 | 56.4g | 5.4g | 0.6g |
| 250 g | 325 | 70.5g | 6.8g | 0.8g |
| 300 g | 390 | 84.6g | 8.1g | 0.9g |
| 400 g | 520 | 112.8g | 10.8g | 1.2g |
| 500 g | 650 | 141.0g | 13.5g | 1.5g |
| 750 g | 975 | 211.5g | 20.3g | 2.3g |
| 1 kg | 1300 | 282.0g | 27.0g | 3.0g |
How to Calculate Rice Calories
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Why Rice is a Global Staple
Understanding the nutritional differences between rice varieties
Energy Dense
Rice is primarily complex carbohydrates, providing clean, sustained energy for daily activities and workouts.
Gluten-Free
All natural rice is naturally gluten-free, making it an essential grain alternative for those with celiac disease or gluten sensitivities.
Brown vs White
Brown rice retains the bran and germ, offering more fiber, magnesium, and B-vitamins, while white rice is easier to digest.
Low in Fat
Rice is naturally extremely low in fat (under 1g per 100g), perfect for low-fat diets and easy digestion.
Basmati & Jasmine
Aromatic varieties like basmati and jasmine have slightly different glycemic indexes and fewer calories per cup than short-grain sticky rice.
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Don't have a food scale? Use the kCal AI app to snap a photo of your plate and get instant portion estimates and calories.
Calories in 100g of Rice — Complete Guide
A 100 grams serving of cooked medium-grain white rice contains approximately 130 calories (kcal). This is based on standard USDA nutritional data for cooked, unenriched white rice.
In this 100 grams portion, you'll get 28.2g of carbohydrates, 2.7g of protein, and only 0.3g of fat. Because rice absorbs a significant amount of water during cooking, the calorie density drops—100g of raw/dry rice has about 360 calories, while 100g of cooked rice has only about 130 calories.
Who Should Track Rice Portions?
- Bodybuilders & Athletes — Rely on white rice for fast-digesting carbs to replenish glycogen stores post-workout.
- Weight Loss Dieters — Rice is calorie-dense per cup, so weighing portions in grams is crucial to avoid overeating.
- Diabetics — Those managing blood sugar often switch to brown or basmati rice due to a lower Glycemic Index (GI).
- Macro Trackers — As a primary source of daily carbs, exact weighing is essential for accurate CICO (Calories In, Calories Out).
- Gluten-Free Diets — A safe, versatile staple for celiacs and the gluten-intolerant.
Nutrition by Rice Type
Different types of rice have slightly different calorie values per 100g (cooked): White Rice ≈ 130 kcal, Brown Rice ≈ 112 kcal, Jasmine Rice ≈ 133 kcal, and Wild Rice ≈ 101 kcal. Use the calculator above for exact macro differences for your specific weight.
Rice Nutrition FAQ
Common questions about rice calories and weighing
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