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USDA Nutrition Facts (varies by size, 100g base)

Calories & Macros in White Rice (Cooked)

A refined grain serving as a staple carbohydrate worldwide. Whether your goal is keto, weight loss, or bodybuilding, here is the exact nutritional breakdown you need to hit your macronutrient goals.

💡 Serving Size Guide

A standard serving of 1 cup cooked weighs approximately 158g.
That means one serving contains 205 calories, 4.3g of protein, and 44.6g of carbs.

130 Calories per 100g
2.7g Protein
28.2g Carbs
0.3g Fat

White Rice (Cooked) Micronutrients (100g)

  • Dietary Fiber 0.4 g
  • Total Sugars 0.1 g
  • Net Carbs (Total Carbs - Fiber) 27.8 g

Frequently Asked Questions

Is White Rice (Cooked) good for weight loss?

With 130 calories per 100g, White Rice (Cooked) can absolutely be part of a healthy diet. Because it contains 0.4g of dietary fiber and 2.7g of protein, it helps regulate satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).

Can I eat White Rice (Cooked) on a Keto Diet?

The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of White Rice (Cooked) has 27.8g of net carbs (28.2g total minus 0.4g fiber). You should consume this sparingly or avoid it to stay in ketosis.

Does White Rice (Cooked) have high protein?

Providing 2.7g of protein per 100g, White Rice (Cooked) is lower in protein. You may want to pair it with higher-protein foods to hit your macro targets.

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