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Rice Calories
Staple grain, energy-dense carbohydrate source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Rice (185 g) has 675 calories. That works out to 365 calories per 100 g. It contains 148 g of carbs, 13.1 g of protein, 1.3 g of fat and 2.4 g of fiber. Its 2 mg of Manganese covers 88% of the Daily Value. Its glycemic index is 73 (high), so it raises blood sugar quickly.
Rice Nutrition Facts
Selected: 1 cup (medium) · 185 g
675
KCAL / 185G
Carbs
148g
· 54% DV
Protein
13.1g
· 26% DV
Fat
1.3g
· 2% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 8% · Fat 2%
Rice nutrition facts table · 1 cup (medium) (185 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 675 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 9.25 mg | 0% |
| Total carbohydrate | 148 g | 54% |
| Fiber | 2.4 g | 9% |
| Protein | 13.1 g | 26% |
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 Rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 185 g | 675 kcal |
| 1 tablespoon (small) | 12 g | 44 kcal |
| 1 ounce (medium) | 28 g | 102 kcal |
| 100 g | 100 g | 365 kcal |
| 1 serving (medium) | 150 g | 548 kcal |
| 1 cup (small) | 158 g | 577 kcal |
| 1 cup (large) | 220 g | 803 kcal |
| 1 serving (large) | 250 g | 913 kcal |
Calculated from 365 calories per 100 g.
Frequently Asked Questions About Rice
How do you cook Rice so the grains stay separate?
Rinse Rice until the water runs less cloudy, drain it well, and use the water amount recommended for that variety. Bring it to a simmer, cover, and avoid stirring while it cooks; let it rest covered before fluffing with a fork.
Should you rinse Rice before cooking it?
Yes, rinsing Rice removes loose surface starch, which can make cooked grains less sticky. Swirl it in cool water and drain; repeat until the water is noticeably clearer. Some recipes rely on starch for a creamy texture, so follow those instructions instead.
What is the right water-to-Rice ratio?
There is no single water-to-Rice ratio that works for every variety and cooking method. Grain type, whether it was soaked, and the pot or rice cooker all matter. Start with the package directions, then adjust for the texture you prefer.
Can you cook Rice in a rice cooker?
Yes, a rice cooker is designed to cook Rice with little supervision. Rinse and drain the grains if appropriate, add the water recommended for your variety and cooker, then let the cooker finish its cycle before fluffing the rice.
How can you tell if uncooked Rice has gone bad?
Uncooked Rice that smells musty or rancid, shows moisture or mold, or contains insects should be discarded. Properly stored dry rice can keep for a long time, but brown rice generally becomes stale sooner because its natural oils can turn rancid.
Is it safe to reheat Rice?
Yes, Rice is safe to reheat when it was cooled and refrigerated promptly after cooking. Reheat it until steaming hot throughout, and only reheat the portion you plan to eat. Rice left at room temperature for hours is best discarded.
Can you freeze cooked Rice?
Yes, cooked Rice freezes well. Cool it promptly, portion it into airtight containers or freezer bags, and freeze. Reheat from frozen or thaw it in the refrigerator, making sure it is steaming hot all the way through before serving.
Does Rice need to be soaked before cooking?
No, most Rice does not have to be soaked before cooking. Soaking can shorten cooking time for some varieties, while others cook as intended without it. If you soak it, drain it well and account for the extra absorbed water.
Is Rice good for weight loss?
Rice can fit into a weight-loss eating pattern, but a large portion can make a meal more energy-dense. Pair a moderate serving with vegetables and a protein-rich food, and choose the portion that leaves you comfortably satisfied.
Can people with diabetes eat Rice?
Yes, people with diabetes can include Rice, but it can raise blood glucose, particularly when eaten in a large portion. Serving it with vegetables, protein, and other fiber-rich foods can make a meal more balanced; individual responses vary.
Rice Vitamins & Minerals
Vitamins
B5
1.85mg · 37% DV
B3
2.96mg · 19% DV
B6
0.3mg · 18% DV
Biotin
3.7µg · 12% DV
Minerals
Manganese
2.04mg · 89% DV
Selenium
28µg · 51% DV
Phosphorus
213mg · 30% DV
Zinc
2.04mg · 19% DV
Potassium ⭐
213mg · 6% DV
Sodium
9.25mg · 0% DV
Rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice
To burn the 675 calories in 1 cup (medium) (185 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 Rice?
Rice is the edible grain of a grass cultivated across Asia and many other parts of the world. It is central to Chinese cooking, but varieties and cooking traditions differ widely from one region to another. Once cooked, it can be fluffy and separate or soft and slightly sticky, depending on the grain and method. It is served plain alongside vegetables, fish, meat or tofu, and also forms the base of dishes such as congee and fried rice. Rice is chiefly a source of carbohydrate, with relatively little fibre. Pair it with vegetables and a protein-rich food for a more balanced meal; rinsing it before cooking can help produce a less sticky result.
How Nutritious Is 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 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 Rice Contain Allergens?
No known major allergens
Which Diets Is 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
Rice Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.39g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 16.5:1
Above the ideal 4:1 (16.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.