Calories in Rice: White, Brown, Basmati and Fried (Per Cup)
A cup of cooked white rice has about 205 kcal. Compare white, brown, basmati, jasmine and fried rice per cup and per 100 g, cooked vs. uncooked.
By Ayoub Farid · · 2 min read
Quick answer: one cup of cooked white long-grain rice (about 158 g) has roughly 205 calories. Per 100 g cooked, white rice is about 130 kcal.
Rice calories per cup (cooked)
| Rice type | Calories per cup | Per 100 g cooked |
|---|---|---|
| White, long-grain | ~205 | ~130 |
| Jasmine | ~200–210 | ~130 |
| Basmati | ~190–210 | ~120–130 |
| Brown, long-grain | ~215–250 | ~112–123 |
| Wild rice | ~165 | ~100 |
| Sushi rice (seasoned) | ~240–260 | ~150+ |
| Fried rice | ~240–340 | ~170–230 |
Brown rice has slightly more fiber, magnesium and protein than white; calories are similar.
Cooked vs. uncooked: the most common mistake
Uncooked white rice has about 360 kcal per 100 g, nearly three times the cooked value, because rice absorbs water. If you weigh rice dry, use the dry value; if you weigh it cooked, use the cooked value.
| Dry rice | Cooked yield | Calories |
|---|---|---|
| ¼ cup (≈45 g) | ~¾ cup | ~160 |
| ½ cup (≈90 g) | ~1½ cups | ~320 |
Portions in real life
- A restaurant side of rice is often 1½–2 cups (300–400 kcal).
- A burrito or poke bowl can contain 1–2 cups of rice.
- A rice cooker "cup" is about 180 ml, not a measuring cup.
Is rice bad for weight loss?
No. Rice is an easy-to-digest carb that fits a calorie target. The issue is usually portion size. A fist-sized portion (~¾–1 cup) with protein and vegetables makes a balanced plate.
How to build a balanced rice bowl
- Rice: ¾–1 cup cooked (about 150–205 kcal).
- Protein: 100–150 g chicken, salmon, tofu, shrimp or beans.
- Vegetables: at least a cup: cucumber, cabbage, broccoli, carrots, edamame.
- Sauce: 1–2 tbsp; soy-based sauces are lower in calories than mayo-based ones.
Example
1 cup rice, 120 g grilled chicken, 1 cup stir-fried vegetables and 1 tbsp teriyaki sauce: about 480–520 kcal and 40 g protein.
Portion without a scale
One cup of cooked rice is about the size of a fist or a tennis ball. Restaurant takeaway containers often hold 2 cups.
Track it
Scanning a plate with rice works well in Nutora, but rice piled in a deep bowl can hide volume; adjust servings if needed. See calories in sushi, calories in chicken breast and how many carbs per day.
Frequently asked questions
How many calories are in a cup of cooked rice?
About 205 calories for white rice and around 215–250 for brown rice.
Does rinsing rice reduce calories?
Not meaningfully. Rinsing removes surface starch but barely changes calories.
Is brown rice lower in calories than white rice?
Only slightly per gram; it mainly offers more fiber and nutrients.
How many calories are in 100 g of cooked rice?
About 130 calories for white rice.
Track it with a photo
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