Rice Calories: How Many Calories Are In 100 g Of Rice?

When you’re paying attention to what you eat, even simple foods like rice can raise questions about calories. It’s a common concern, especially if you’re aiming for balance and clarity in your meals. It can be enjoyed in many ways, but understanding rice's calorie content helps you feel more secure about your choices. 

In this guide, you will learn how many calories are in 100 g of rice, giving you the knowledge to enjoy it with confidence and without unnecessary worry.

Understanding Rice

Rice is one of the most widely consumed grains in the world, offering comfort and nourishment in many meals. It comes in various types, each with a unique flavour, texture, and nutritional profile. For many, rice is not just food but also a source of energy and satisfaction. 

When you eat rice, you are mainly consuming carbohydrates, which are your body’s primary fuel. Whether you prefer white, brown, or basmati, understanding the nutritional value of rice can help you make choices that bring both balance and enjoyment to your diet.

Types of Rice

Rice comes in many varieties, each offering unique qualities and adding diversity to your meals. Knowing the types helps you choose what suits your taste and nutritional needs.

Some common types include:

• White Rice: Refined and polished, with a soft texture but fewer nutrients.
• Brown Rice: A whole grain with fibre, minerals, and a nutty flavour.
• Basmati Rice: Aromatic, long-grain, and lower on the glycaemic index.
• Jasmine Rice: Fragrant and slightly sticky, often enjoyed with savoury dishes.
• Wild Rice: Technically a grass, higher in protein and antioxidants.
• Parboiled Rice: Partially boiled in the husk, retaining more nutrients than white rice.

Each type brings its own flavour, texture, and rich nutritional values, allowing you to enjoy variety while still meeting your dietary goals.

Nutritional Value of Rice

Before counting rice calories, it’s important to see the overall nutritional profile of rice. Rice is mainly carbohydrates, with small amounts of protein and almost no fat. It also contains essential vitamins and minerals, although the content varies depending on the type of rice. This makes rice a valuable source of quick energy. 

Below is a general overview of the rice's nutritional value in a 100 g serving based on USDA values (uncooked, white rice):

This overview shows why rice is considered a reliable source of energy while being light and easy to digest.

Calories in 100 g of Rice (Raw vs. Cooked)

When talking about rice's calories, it’s important to note the difference between raw and cooked rice. Raw rice is denser and has more calories per 100 g, while cooked rice absorbs water and therefore has fewer calories per 100 g.

Let’s look at some common types.

White Rice Calories Per 100 g

White rice is the most commonly eaten type. It is polished, meaning the husk, bran, and germ are removed, leaving mostly starch. This process slightly reduces its nutrients but gives it a softer texture and longer shelf life.

Knowing these numbers helps you estimate calories in 1 cup of rice, which usually equals around 200–210 kcal when cooked. This makes it easier to manage your portion sizes.

Brown Rice Calories Per 100 g

Brown rice is a whole grain, meaning it retains the bran and germ. This gives it more fibre, vitamins, and minerals compared to white rice. It also has a nutty flavour and chewy texture.

Because of its higher fibre content, brown rice digests more slowly, which can help you feel fuller for longer. This makes it a good choice if you’re focusing on rice for weight loss while still enjoying a hearty meal.

Basmati Rice Calories Per 100 g

Basmati rice is popular for its aroma and long grains. It is low in glycaemic index (GI) compared to standard white rice, which means it raises blood sugar more slowly.

With its lighter texture and fragrant flavour, basmati can be a good option when you want a balanced combination of taste and manageable rice calories per 100 g serving.

Macronutrients in Rice

Rice provides your body with three main macronutrients: carbohydrates, protein, and fat. Carbohydrates are the most dominant nutrients, giving you quick and lasting energy. This is why rice often becomes the centre of meals, as it fuels both your brain and muscles.

Protein in rice is modest but still adds to your daily intake. While rice is naturally very low in fat, it is almost cholesterol-free, making it light on your digestion. These balanced health benefits of rice explain why many people find rice comforting, versatile, and suitable for various dietary needs.

Health Benefits of Rice

Rice is more than just calories; it offers several advantages for your overall well-being. Understanding rice's health benefits can help you enjoy it without guilt.

Some key rice benefits include:

• Provides energy: Rich in carbohydrates, rice helps you stay active and energised.
• Easy to digest: Plain rice is gentle on the stomach, suitable for when you need light meals.
• Source of vitamins and minerals: Depending on the variety, rice can give you B vitamins, iron, and magnesium.
• Supports fullness: Wholegrain rice, such as brown rice, contains fibre that keeps you satisfied longer.
• Naturally gluten-free: Rice is safe for those with gluten sensitivity or coeliac disease.
• Adaptable to diets: It pairs well with vegetables, proteins, and healthy fats for balanced meals.

These benefits of rice suggest that it can be part of a healthy lifestyle when consumed in appropriate portions.

Brown Rice vs. White Rice: Which One Is Healthier?

Choosing between brown and white rice often depends on your dietary needs. Brown rice keeps its bran and germ, which increases fibre and nutrients, while white rice is more refined and easier to digest.

Both can be enjoyed, but if you want extra fibre and more nutrients, brown rice may be the healthier choice.

Possible Downsides of Eating Too Much Rice

Rice is safe and nourishing when eaten in moderation, but excessive amounts can have drawbacks. Understanding these helps you enjoy rice sensibly without worry.

Some possible downsides include:

• High in carbohydrates: Too much may lead to an imbalance in your diet if other nutrients are lacking.
• Low fibre (white rice): Eating only refined rice may cause digestion to feel less satisfying.
• Blood sugar spikes: White rice, being high on the glycaemic index, may raise blood sugar quickly.
• Possible contaminants: Rice can sometimes contain small amounts of arsenic, particularly in brown rice. But eating it in moderation along with a varied diet reduces this concern.
• Portion size challenges: Because rice is easy to eat, you might consume more than you realise.

Being mindful of portion sizes helps you get maximum rice benefits while avoiding these possible drawbacks.

Is Rice Good for Weight Loss?

When eaten in balanced portions, rice can fit into any weight-loss plan. Its role depends on the type of rice and how it is prepared. Wholegrain options like brown rice support fullness and steady energy, which can make it easier to manage hunger.

On the other hand, keeping an eye on your portion of white rice allows you to enjoy it without exceeding your calorie goals. So yes, you can eat rice for weight loss in a mindful manner.

Tips to Eat Rice in a Healthy Way

Rice can be enjoyed healthily with a few simple strategies. Start by choosing whole-grain options like brown or wild rice if possible, as these have more nutritional value and support digestion. 

Pair rice with lean proteins and vegetables to create balanced meals that provide energy and rice's nutritional value.

Another tip is to watch portion sizes. Instead of filling your plate with rice, aim for moderate servings alongside a variety of foods. Cooking rice in healthy ways, like steaming or boiling without excess oil, also keeps the meal light and nourishing.

Conclusion

Rice can be a healthy and versatile part of your meals when eaten in the right portions. By understanding how many calories are in 100 g of rice and its overall nutritional properties, you can make confident choices that suit your lifestyle. 

For deeper insights into your health and nutritional needs, consider professional testing services from Metropolis Healthcare, a trusted name in diagnostics.

FAQs

How many calories are in 100 g of cooked rice?

100 g of cooked white rice contains approximately 130 calories, making it a light energy source that easily fits into balanced daily meals.

How many calories are in 100 g of raw rice?

Raw white rice has approximately 360 calories per 100 g. But once cooked, water absorption lowers calorie density while still providing energy and nourishment.

How much rice is 500 calories?

Roughly 380–400 g of cooked white rice (about 2.5 cups) equals 500 calories, depending on cooking method and water absorption, depending on cooking style.

Is white rice healthy?

Yes, white rice is healthy in moderation. It provides quick energy, is easy to digest, and can be paired with proteins and vegetables.

How many calories are in a bowl of rice?

A standard bowl of cooked rice contains nearly 200-210 calories, though the exact number depends on the portion size and variety.

Is it healthy to eat rice every day?

Yes, eating rice daily can be healthy if portions are controlled and paired with nutrient-rich foods, ensuring balanced meals and sustained energy.

Does rice have protein?

Yes, rice provides about 4–5 g of protein per cooked cup (about 2 g per 100 g cooked). Though modest, it contributes to daily intake when paired with other protein sources. Though not high, it contributes to your daily intake alongside other protein sources.