How many calories are in 1 cup of cooked white rice?

One cup of cooked white rice (158g) has 206 calories. A half cup has 103 calories, and 100g of cooked white rice has 130. Brown rice lands nearby at 218 calories per 195g cup.

Where does the 206-calorie figure for cooked rice come from?

The 206 calories per cup is the USDA FoodData Central value (FDC ID 168880) for 158g of cooked long-grain white rice without added fat. Calorie content varies slightly by rice type: short-grain rice is ~242 cal/cup, basmati 210, jasmine 205, brown rice 218. Wet vs dry packing affects measurement, so weighing in grams (130 cal/100g cooked) is more accurate than cup measures.

Should I measure rice cooked or dry?

Either works if you stay consistent. A quarter cup of dry white rice (45g, 160 calories) roughly triples as it cooks; the calories never change, the grains just absorb water, falling from about 356 calories per 100g dry to 130 per 100g cooked. Weighing cooked rice at 130 calories per 100g is the most reliable method since cup packing varies.

How much rice per day is okay for weight loss?

A half cup to one cup of cooked rice per meal (103 to 206 calories) fits most weight loss plans. Restaurant portions often run 300g or more, which is 390+ calories before any sauce. Weigh it when you can: 100g cooked white rice is 130 calories, and pairing it with protein and vegetables keeps the meal filling.

White rice vs brown rice: which is healthier?

Brown rice has more fiber (1.8g vs 0.4g per 100g cooked), plus extra magnesium and B vitamins. Calories are close: 112 per 100g for brown vs 130 for white, or 218 vs 206 per cup since a cup of brown rice weighs more. White rice digests faster and is usually enriched with iron, so the gap is smaller than its reputation suggests.

Is rice keto-friendly?

No, white rice is not keto-friendly with 28.2g net carbs per 100g cooked. One cup has 44.5g carbs, far exceeding daily keto limits. Try cauliflower rice (about 3g carbs per cup) as a low-carb substitute.

Can diabetics eat rice?

Diabetics should limit rice due to high glycemic index (73 for white, 68 for brown). If eating rice, choose brown rice, limit to 1/2 cup, and pair with protein and fiber to moderate blood sugar response.

Is cauliflower rice a good substitute?

Yes, cauliflower rice has only 25 calories per cup vs 206 for white rice, an 87% reduction. It has 2g net carbs against roughly 45g. The texture differs, but it works well for low-carb and low-calorie diets.

How long does cooked rice last in the fridge?

Cooked rice keeps 3 to 4 days refrigerated. Cool it within an hour of cooking; rice left out can grow Bacillus cereus, a bacteria that survives reheating. Chilling also converts part of the starch to resistant starch, which the body absorbs less completely, though the logged value stays 206 calories per cup.

All Foods

Calories in Rice

USDA Verified · FDC 168880 · Jun 2026

206 calories

per 1 cup cooked white rice (158g)

2.7g

Protein

28.2g

Carbs

0.3g

Fat

0.4g

Fiber

Per 100g

Serving Sizes & Calories

Serving Size	Weight	Calories
1/2 cup cooked white rice	79g	103 cal
1 cup cooked white riceStandard	158g	206 cal
1/2 cup cooked brown rice	98g	109 cal
1 cup cooked brown rice	195g	218 cal
1/4 cup dry white rice	45g	160 cal