1 cup (medium) of Cooked 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 Cooked rice?

Cooked rice is rice simmered or steamed in water until the grains soften; it is a staple across many cuisines, with methods and varieties differing from place to place. The grains may be fluffy and separate or soft and slightly sticky, with a mild taste that takes well to sauces and seasonings. It is commonly served alongside curries, stir-fries, beans, grilled foods and stews, or used as a base for a bowl. Cooked rice is mainly a source of carbohydrates, with little fat, and is naturally gluten-free. For a more balanced plate, pair it with vegetables and a protein-rich food; using little added oil keeps the preparation lighter.

Cooked 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%

Cooked 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

7.5µg · 14% DV

Phosphorus

43mg · 6% DV

Magnesium

12mg · 3% DV

How Nutritious Is Cooked rice?

Nutrient density

Low

30/ 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.

Cooked 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 Cooked 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 Cooked 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 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 Cooked 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 rice Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Cooked rice

🍚vs🍚

Cooked rice vs Bulgur Pilaf10 kcal more per 100 g

→🍚vs🍝

Cooked rice vs Whole wheat pasta6 kcal more per 100 g

→🍚vs🥖

Cooked rice vs Breadstick280 kcal fewer per 100 g

→🍚vs🥯

Cooked rice vs Simit210 kcal fewer per 100 g

→

Foods Similar to Cooked 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 Cooked rice

How long does cooked rice last in the fridge?

For the safest rice-specific guidance, cool cooked rice quickly, refrigerate it within 1 hour, and eat it within 24 hours. Store it in a shallow, covered container; freeze it if you need to keep it longer.

Can you reheat cooked rice?

Yes, provided cooked rice was cooled and refrigerated promptly. Reheat it only once, until steaming hot throughout, and serve immediately. Reheating rice that sat out too long may not destroy toxins produced by bacteria.

Can you freeze cooked rice?

Yes, cooked rice freezes well. Cool it quickly, portion it into airtight containers, and freeze promptly. Thaw it in the fridge or reheat it from frozen until steaming hot; do not freeze it again after thawing.

Can cooked rice be left out overnight?

No, cooked rice left out overnight should be discarded. Bacillus cereus can grow in cooked rice left at room temperature, and some toxins it produces can survive reheating, so smelling or heating the rice cannot confirm it is safe.

How do you reheat cooked rice in the microwave?

Sprinkle cooked rice with a little water, cover it loosely, and microwave until steaming hot throughout. Stir it midway so it heats evenly, and eat it straight away rather than cooling and reheating it again.

Can you eat cooked rice cold?

Yes, cooked rice can be eaten cold if it was cooled quickly and kept refrigerated. Use it within 24 hours for the safest rice-specific guidance; cold rice that was left out for hours is not safe to eat.

Why does cooked rice turn hard in the fridge?

Cooked rice hardens in the fridge because its starch firms up as it cools. Store it covered to limit drying, then sprinkle it with water before reheating; the steam softens the grains again.

How do you make leftover cooked rice less sticky?

Spread leftover cooked rice in a wide pan and fry it over fairly high heat with a little oil, separating the grains gently. Chilled rice is less moist than freshly cooked rice, so it tends to fry up less sticky.

Does cooked white rice raise blood sugar?

Yes, cooked white rice can raise blood sugar substantially, especially when eaten on its own. Pairing it with vegetables and protein makes for a more balanced meal; people with diabetes may need to follow an individual portion plan.

Can cooked rice cause food poisoning when reheated?

It can if cooked rice was stored improperly: reheating may not destroy toxins formed while it sat warm. Cool rice promptly, refrigerate it within 1 hour, and reheat it only once until steaming hot.

Have another question about Cooked rice?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026