Food calories
How many calories in rice?
Last updated: July 10, 2026
Short answer: one cup of cooked white rice (158 g) has about 205 calories — 45 g carbs, 4.3 g protein, and just 0.4 g fat. A cup of cooked brown rice (195 g) has about 218 calories, with a similar carb count plus around 3.5 g of fiber. Per 100 g, cooked white rice is about130 calories.
Rice is one of the most common foods on the planet and one of the easiest to over-serve, so the calorie total depends almost entirely on how much lands in your bowl. Below is what a standard serving actually contains, and how to fit it into a daily calorie goal.
Rice calories & nutrition by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| White rice, 1 cup cooked (158 g) | 205 kcal | 4.3 g | 45 g | 0.4 g |
| Brown rice, 1 cup cooked (195 g) | 218 kcal | 5 g | 46 g | 1.6 g |
| White rice, 100 g cooked | 130 kcal | — | — | — |
Two things drive the number. First, white versus brown: brown rice keeps its bran and germ, so it edges out white on calories but adds about 3.5 g of fiber per cup along with more minerals — white rice, by contrast, is often enriched with iron and B vitamins. Second, portion size: rice roughly triples in weight when cooked, so a small third-of-a-cup of dry rice becomes a full cup on the plate. A heaped restaurant bowl can hold two cups or more, which doubles the cup figure to roughly 410 calories before anything is added on top.
How rice fits your calorie goal
At about 205 calories, a cup of white rice is a modest slice of most people's day, but it is almost pure carbohydrate, so it is easy to let it crowd out protein and vegetables. If you are losing weight, the trick is measuring the serving rather than filling the bowl — start with your target number from the calorie calculator, then keep the plate in a calorie deficit by pairing one measured cup of rice with a lean protein and plenty of veg.
Because rice is carb-dominant, it also matters for how you balance your macros. Carbs supply fuel for training and everyday energy, while protein does the work of building and keeping muscle — so a bodybuilding plate often runs a bigger scoop of rice around a solid protein source. If you want to see how those numbers stack up, here is a breakdown of thecalories in protein, carbs & fat.
Log your rice in seconds
The reason rice trips people up is the gap between a measured cup and the bowl you actually ate. The MyPlate app closes that gap: snap a photo of your plate or scan a barcode and it logs the rice — and everything next to it — in seconds, so your real total is tracked instead of guessed. For more everyday numbers to log, see our guide tocalories in common foods.
Frequently asked questions
How many calories are in one cup of rice?
One cup of cooked white rice (158 g) has about 205 calories, with 45 g of carbs, 4.3 g of protein, and just 0.4 g of fat. A cup of cooked brown rice (195 g) has a little more — about 218 calories, 46 g carbs, 5 g protein, 1.6 g fat — plus around 3.5 g of fiber, since brown rice keeps its bran layer.
How many calories are in 100g of rice?
Cooked white rice has about 130 calories per 100 g. A standard 1-cup serving weighs 158 g, which is why it comes out to roughly 205 calories. Rice also roughly triples in weight when it cooks, so about 100 g of dry rice becomes closer to 300 g cooked — worth remembering when you weigh it raw versus cooked.
Is rice good for weight loss?
Yes — rice can absolutely fit a weight-loss plan. No single food makes you gain or lose weight; what matters is your total calories versus what you burn. A cup of white rice is 205 calories, which is easy to work into a calorie deficit if you watch the portion. Brown rice adds fiber that helps you feel full, but white rice works fine too. The main thing is measuring your serving instead of eyeballing a heaped bowl.
Does rice have a lot of carbs?
Rice is mostly carbohydrate: about 45 g of carbs in a cup of white rice and 46 g in a cup of brown, which is where nearly all of its 205–218 calories come from. It is low in fat (0.4–1.6 g) and has a modest 4.3–5 g of protein. That is why rice pairs well with a protein and some vegetables — it brings the energy, and the other foods round out the plate.