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Plain Rice Calories
Basic carbohydrate source, gluten-free, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of 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 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
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%
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 Plain Rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 260 kcal |
| 1 piece (mini) | 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 (jumbo) | 300 g | 390 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Plain Rice
How do you make plain rice into rice porridge?
Cook plain rice with more water than you would use for fluffy rice, until the grains soften and begin to break apart. Stir occasionally, and add hot water if the mixture thickens before the rice is fully tender.
Why does plain rice turn mushy?
Plain rice turns mushy when it absorbs too much water or cooks for too long. Some varieties also soften more readily than others. For separate grains, use less water, avoid frequent stirring, and stop cooking as soon as the rice is tender.
Should you rinse plain rice before cooking it?
Yes, rinsing plain rice removes loose surface starch and can help keep cooked grains less sticky. Swish it in cool water and drain; for rice porridge, rinsing is optional because a softer, starchier texture is often the goal.
What is the water-to-rice ratio for plain rice?
For fluffy plain rice, follow the ratio given for your rice variety and cooking method; different grains absorb different amounts of water. For rice porridge, start with substantially more water and add hot water as needed until the texture is soft and spoonable.
Can plain rice help with an upset stomach?
Plain rice cooked soft may be easier to tolerate than rich or spicy foods during a mild stomach upset. It does not treat the cause of symptoms; seek medical advice if symptoms are severe, persistent, or accompanied by signs of dehydration.
How long does cooked plain rice last in the fridge?
Cooked plain rice keeps for about 3–4 days in a refrigerator when cooled promptly and stored in a covered container. Refrigerate leftovers within two hours of cooking, and reheat only the portion you plan to eat until steaming hot.
Can you freeze cooked plain rice?
Yes, cooked plain rice freezes well. Cool it promptly, divide it into meal-sized portions, and seal them in freezer-safe containers. Thaw in the refrigerator or reheat from frozen with a splash of water to restore moisture.
How do you reheat plain rice safely?
Reheat plain rice until it is steaming hot throughout, adding a little water and covering it to keep it moist. Use a pan or microwave and stir partway through; avoid reheating the same leftovers more than once.
Which rice is best for making plain rice porridge?
Most white rice varieties work for plain rice porridge, but short- or medium-grain rice tends to break down into a creamier texture. Long-grain rice usually stays more distinct, so cook it longer or stir more if you want it softer.
Can plain rice be served as a sweet breakfast?
Yes, plain rice cooked soft can be served as a warm breakfast porridge. Add milk or a plant-based drink while reheating, then top with fruit, nuts, or cinnamon; keep added sugar modest if you eat it regularly.
Plain Rice Vitamins & Minerals
Vitamins
B6
0.1mg · 6% DV
B3
0.8mg · 5% DV
B5
0.18mg · 4% DV
B1
0.04mg · 3% DV
Minerals
Manganese
1mg · 43% DV
Selenium
15µg · 27% DV
Copper
0.14mg · 16% DV
Phosphorus
54mg · 8% DV
Potassium ⭐
52mg · 2% DV
Sodium
2mg · 0% DV
Plain Rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 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 Plain Rice?
Lapa pirinç is a Turkish-style soft rice dish, made by simmering rice with plenty of water until the grains are very tender and the mixture turns loose and porridge-like. It is milder and wetter than pilaf, and is usually prepared simply, with little more than rice, water and perhaps salt. It can be served on its own or alongside a meal, often with yoghurt, vegetables or meat; its soft texture makes it easy to eat with a spoon.
It is chiefly a carbohydrate source and naturally low in fat, with 28 g of carbohydrate per 100 g. Add vegetables or a protein-rich accompaniment to make it a more rounded meal, or keep it plain and avoid added oil for a lighter preparation.
How Nutritious Is 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 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 Plain Rice Contain Allergens?
No known major allergens
Which Diets Is Plain 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
Plain Rice Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.