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Cooked Iranian rice Calories
Light, low-fat carbohydrate source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked Iranian rice (160 g) has 194 calories. That works out to 121 calories per 100 g. It contains 40.3 g of carbs, 4.3 g of protein, 0.5 g of fat and 0.6 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Cooked Iranian rice Nutrition Facts
Selected: 1 cup (medium) · 160 g
194
KCAL / 160G
Carbs
40.3g
· 15% DV
Protein
4.3g
· 9% DV
Fat
0.5g
· 1% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 9% · Fat 3%
Cooked Iranian rice nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 194 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 0.6 g | 2% |
| Protein | 4.3 g | 9% |
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 Cooked Iranian rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 194 kcal |
| 1 tablespoon (medium) | 15 g | 18 kcal |
| 1 ounce (small) | 28.4 g | 34 kcal |
| ½ cup (small) | 80 g | 97 kcal |
| 100 g | 100 g | 121 kcal |
| 1 serving (medium) | 150 g | 182 kcal |
| 1.5 cup (large) | 240 g | 290 kcal |
| 1 serving (large) | 250 g | 303 kcal |
| 2 cup (extra large) | 320 g | 387 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Cooked Iranian rice
How is cooked Iranian rice traditionally made?
Cooked Iranian rice is often made by rinsing and soaking the grains, briefly boiling them, then draining and steaming them until tender. This parboil-and-steam method helps keep the grains separate and gives the rice its characteristic light texture.
What is tahdig on cooked Iranian rice?
Tahdig is the crisp, golden layer at the bottom of a pot of cooked Iranian rice. It forms when rice steams over oil or butter on low heat; cooks may use potato slices or flatbread to make the crunchy base.
Why does cooked Iranian rice turn mushy?
Cooked Iranian rice can turn mushy if it absorbs too much water, boils for too long, or is stirred roughly. Drain it well after parboiling, finish it covered over low heat, and fluff it gently rather than mixing vigorously.
Which rice is used to make cooked Iranian rice?
Cooked Iranian rice is traditionally made with fragrant Iranian varieties such as Tarom or Hashemi. Long-grain rice can work as a substitute, but the water absorption and cooking time may differ, so follow the texture rather than relying on an exact timing.
Should you rinse rice before making cooked Iranian rice?
Yes, rinse the rice before making cooked Iranian rice to wash away loose surface starch. Rinsing until the water is mostly clear helps limit stickiness, which is especially useful for the separate, fluffy grains associated with Persian-style rice.
How do you keep cooked Iranian rice fluffy and separate?
To keep cooked Iranian rice fluffy, avoid overcooking it during the boiling stage, drain it thoroughly, and steam it with the lid on. Fluff the finished rice gently with a fork or rice paddle so the grains do not break.
How should leftover cooked Iranian rice be stored?
Refrigerate leftover cooked Iranian rice promptly in a shallow, covered container rather than leaving it out to cool for a long time. Use it within a few days, and discard it if it develops an unusual smell or appearance.
Can cooked Iranian rice be reheated safely?
Yes, cooked Iranian rice can be reheated if it was chilled promptly and kept refrigerated. Add a splash of water, cover it, and heat until steaming hot throughout; avoid cooling and reheating the same portion repeatedly.
Can you freeze cooked Iranian rice?
Yes, cooked Iranian rice freezes well in airtight, meal-sized portions. Cool it promptly before freezing, then reheat it thoroughly after thawing; the grains may be a little softer than freshly made rice.
Can cooked Iranian rice sit out at room temperature?
No, cooked Iranian rice should not sit at room temperature for an extended period. Bacteria can grow in cooked rice, and reheating may not remove all the risk, so chill leftovers promptly instead of leaving them on the counter.
Cooked Iranian rice Vitamins & Minerals
Vitamins
B6
0.14mg · 8% DV
B5
0.24mg · 5% DV
B3
0.64mg · 4% DV
B1
0.03mg · 3% DV
Minerals
Manganese
0.75mg · 33% DV
Selenium
12µg · 22% DV
Copper
0.11mg · 12% DV
Phosphorus
69mg · 10% DV
Potassium ⭐
56mg · 2% DV
Sodium
1.6mg · 0% DV
Cooked Iranian rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked Iranian rice
To burn the 194 calories in 1 cup (medium) (160 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 Cooked Iranian rice?
Cooked Iranian rice is rice prepared for the table in the Iranian style, commonly steamed until the grains are tender yet separate. In Iran, it is often served with a crisp, golden layer from the bottom of the pot, known as tahdig, alongside dishes such as stews and grilled meat.
Its mild flavour makes it a versatile base for saucy vegetables, beans, fish or meat, and it works just as well with everyday meals outside Iran. It is a light, low-fat source of carbohydrate, with 25.2 g of carbohydrates per 100 g. Pair it with vegetables and a protein-rich dish for a more balanced plate, or serve a smaller portion when the rest of the meal is substantial.
How Nutritious Is Cooked Iranian 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 Cooked Iranian 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 Cooked Iranian rice Contain Allergens?
No known major allergens
Which Diets Is Cooked Iranian 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
Cooked Iranian rice Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.