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Boiled plain rice Calories
Low fat, gluten-free, basic carbohydrate source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled plain rice (200 g) has 260 calories. That works out to 130 calories per 100 g. It contains 56 g of carbs, 5.4 g of protein, 0.6 g of fat and 0.8 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 73 (high), so it raises blood sugar quickly.
Boiled plain rice Nutrition Facts
Selected: 1 cup (medium) · 200 g
260
KCAL / 200G
Carbs
56g
· 20% DV
Protein
5.4g
· 11% DV
Fat
0.6g
· 1% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 9% · Fat 2%
Boiled plain rice nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 56 g | 20% |
| Fiber | 0.8 g | 3% |
| Protein | 5.4 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Boiled plain rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 260 kcal |
| 1 piece (extra small) | 50 g | 65 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (small) | 100 g | 130 kcal |
| 1 cup (small) | 150 g | 195 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1 cup (large) | 250 g | 325 kcal |
| 1 serving (large) | 250 g | 325 kcal |
| 1 piece (extra large) | 300 g | 390 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Boiled plain rice
How do you make boiled plain rice?
To make boiled plain rice, rinse the rice, add it to water, and cook until the grains are tender. You can drain excess water or use an absorption method, which leaves the cooked rice less watery.
What is the water-to-rice ratio for boiled plain rice?
For absorption-style boiled plain rice, use about one and a half to two parts water for each part rice. The exact amount varies with the rice variety, so check the grains as they cook and add water if needed.
Should you rinse rice before making boiled plain rice?
Yes, rinse rice before making boiled plain rice. Swishing it in cold water and draining it several times removes surface starch, which helps the cooked grains stay separate instead of clumping together.
How do you stop boiled plain rice from getting mushy?
To keep boiled plain rice from getting mushy, rinse off excess surface starch, measure the water carefully, and avoid stirring it repeatedly while it cooks. Stop cooking as soon as the grains are tender.
How long does boiled plain rice take to cook?
Boiled plain rice is ready when its grains are tender all the way through, but cooking time varies by variety and method. Check it as it cooks, then let it rest briefly off the heat for a better texture.
How long does boiled plain rice last in the refrigerator?
Boiled plain rice keeps best when cooled promptly, sealed in a container, and refrigerated. Use it within a few days, and discard it if it has an unusual smell or appearance; cooked rice can pose a food-safety risk if mishandled.
Can you reheat boiled plain rice safely?
Yes, you can safely reheat boiled plain rice if it was cooled and refrigerated promptly. Reheat only the portion you plan to eat until steaming hot throughout, and avoid reheating the same rice more than once.
Can you freeze boiled plain rice?
Yes, boiled plain rice freezes well. Cool it promptly, divide it into meal-size portions in airtight containers, and freeze. Thaw it in the refrigerator or reheat it directly until steaming hot throughout.
Can boiled plain rice be left out overnight?
No, boiled plain rice should not be left out overnight. Bacteria that can cause food poisoning may grow in cooked rice at room temperature, so refrigerate leftovers promptly and discard rice that has sat out for hours.
Is boiled plain rice suitable for people with diabetes?
Boiled plain rice can raise blood sugar, so people with diabetes may need to pay attention to portion size and what they eat alongside it. Pairing it with vegetables and protein can make a meal more balanced; a dietitian can tailor advice to your needs.
Boiled plain rice Vitamins & Minerals
Vitamins
B6
0.1mg · 6% DV
B3
0.8mg · 5% DV
B5
0.2mg · 4% DV
B1
0.04mg · 3% DV
Minerals
Manganese
0.8mg · 35% DV
Selenium
14µg · 25% DV
Copper
0.14mg · 16% DV
Phosphorus
60mg · 9% DV
Potassium ⭐
52mg · 2% DV
Sodium
2mg · 0% DV
Boiled plain rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled plain rice
To burn the 260 calories in 1 cup (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled plain rice?
Boiled plain rice is rice cooked in water until tender, a simple preparation found in cuisines around the world. With no added seasoning, its mild flavour lets it accompany more strongly flavoured dishes, and the texture can range from fluffy to slightly sticky depending on the rice and how it is cooked.
It is commonly served alongside curries, stews, vegetables, beans or fish, and can also be used as a base for leftovers. It is low in fat and provides mostly carbohydrate, with little fibre or protein. Pair it with vegetables and a source of protein, such as beans, tofu, eggs or fish, for a more varied meal.
How Nutritious Is Boiled plain rice?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled plain rice Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled plain rice Contain Allergens?
No known major allergens
Which Diets Is Boiled plain rice Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled plain rice Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.