1 cup (medium) of Boiled 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 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 73 (high), so it raises blood sugar quickly.

What is Boiled Rice?

Boiled rice is rice cooked in water until tender, usually served plain rather than toasted in fat as in some pilaf recipes. Depending on the method, it may be drained after cooking or left to absorb the water, giving grains that range from separate to soft and slightly glossy.

It is a familiar accompaniment across many cuisines, served with curries, stews, beans, vegetables, grilled meat or fish. Its mild flavour makes it easy to pair with strongly seasoned dishes. Boiled rice is low in fat and provides mainly carbohydrate; it is naturally gluten-free. For a more balanced plate, serve it with vegetables and a source of protein, or use it as a simple base for leftovers.

Boiled Rice Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

28g

· 10% DV

Protein

2.7g

· 5% DV

Fat

0.3g

· 0% DV

Fiber

0.4g

· 1% 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 Rice Vitamins & Minerals

Vitamins

0.09mg · 5% DV

0.4mg · 3% DV

0.02mg · 2% DV

0.1mg · 2% DV

Minerals

Manganese

1mg · 43% DV

Selenium

7µg · 13% DV

Phosphorus

43mg · 6% DV

Magnesium

12mg · 3% DV

How Nutritious Is Boiled Rice?

Nutrient density

Low

25/ 100

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

33/ 100

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.

Boiled Rice Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled Rice

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Boiled 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 Rice Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Boiled Rice Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Boiled Rice Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Boiled Rice

🍚vs🍚

Boiled Rice vs Bulgur Pilaf10 kcal more per 100 g

→🍚vs🍝

Boiled Rice vs Whole wheat pasta6 kcal more per 100 g

→🍚vs🥖

Boiled Rice vs Breadstick280 kcal fewer per 100 g

→🍚vs🥯

Boiled Rice vs Simit210 kcal fewer per 100 g

→

Foods Similar to Boiled Rice

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Boiled Rice

How do you make boiled rice fluffy and separate?

Rinse the rice before cooking to remove excess surface starch, then cook it with the amount of water suited to that variety. Avoid stirring while it cooks, and stop as soon as the grains are tender so they do not break down.

Should you rinse rice before making boiled rice?

Yes, rinsing rice in cool water before making boiled rice removes some loose starch and can help keep the grains separate. Rinse gently until the water looks clearer; very starchy varieties may still turn out softer or stickier.

Why does boiled rice turn mushy?

Boiled rice usually turns mushy because it has absorbed too much water, cooked for too long, or been stirred repeatedly. Different varieties soften at different rates, so check the grains near the end of cooking and drain them once tender.

How much water do you need for boiled rice?

The amount of water for boiled rice varies with the rice variety and cooking method. For absorption cooking, use a ratio suited to that grain; for a more forgiving method, boil the rice in plenty of water and drain it when tender.

Which rice is best for boiled rice?

Long-grain rice is a good choice when you want boiled rice with distinct, fluffy grains. Short-grain varieties release more starch and tend to be stickier, making them better suited to dishes where a cohesive texture is wanted.

How is boiled rice different from steamed rice?

Boiled rice is cooked in water, either by absorbing a measured amount or by draining excess water afterward. Steamed rice cooks primarily in steam, which gives the grains a different texture; the terms can also vary between cuisines.

How long does boiled rice last in the fridge?

Boiled rice keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate it soon after cooking, since cooked rice left warm for too long can support bacteria that cause food poisoning.

Can boiled rice be left out overnight?

No, boiled rice should not be left out overnight. Bacteria that can cause food poisoning may grow in cooked rice at room temperature, and reheating does not reliably make rice safe after it has been left out for too long.

Can you freeze boiled rice?

Yes, boiled rice freezes well. Cool it promptly, divide it into meal-sized portions in airtight containers, and reheat it thoroughly after thawing. Freezing rice soon after cooking helps preserve its texture and limits the time it spends warm.

What is the best way to reheat boiled rice?

Reheat boiled rice until it is steaming hot throughout, using a microwave or a covered pan with a small splash of water to loosen the grains. Reheat only the portion you plan to eat, and avoid warming the same rice repeatedly.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026