1 cup (medium) of 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 Rice?

Rice is the edible seed of a grass cultivated across much of the world and a staple in many cuisines. It comes in many varieties, from fluffy long-grain types to short, sticky grains, and can be sold polished white or with more of its bran intact.

Its mild flavour and tender texture make it an easy partner for sauces, vegetables, beans, fish and meat. It is served as a side or as the base of dishes such as pilafs, curries and rice bowls; in many households, leftover rice is also turned into fried rice. Rice is mainly a source of carbohydrate and is naturally low in fat. To make a meal more filling and varied, pair it with vegetables and a protein-rich topping, and use oil sparingly when cooking.

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%

Rice Vitamins & Minerals

Vitamins

0.09mg · 5% DV

0.4mg · 3% DV

0.13mg · 3% DV

0.02mg · 2% DV

Minerals

Manganese

1mg · 43% DV

Selenium

7.5µg · 14% DV

Phosphorus

43mg · 6% DV

Magnesium

12mg · 3% DV

How Nutritious Is 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.

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 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 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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

0.08g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare Rice

🍚vs🍚

Rice vs Bulgur Pilaf10 kcal more per 100 g

→🍚vs🍝

Rice vs Whole wheat pasta6 kcal more per 100 g

→🍚vs🥖

Rice vs Breadstick280 kcal fewer per 100 g

→🍚vs🥯

Rice vs Simit210 kcal fewer per 100 g

→

Foods Similar to 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 Rice

Is brown rice healthier than white rice?

Brown rice retains its bran and germ, so it generally provides more fiber and some additional nutrients than white rice. White rice is easier to digest for some people and cooks faster; the better choice depends on your needs and what you enjoy eating.

Should you rinse rice before cooking it?

Usually, yes: rinsing rice removes loose surface starch, which can help the cooked grains turn out less sticky. Rinse gently until the water is less cloudy. Some enriched rice has added nutrients on the surface, so follow its package directions.

Does rice contain arsenic?

Yes, rice can absorb naturally occurring arsenic from soil and water, and levels vary by growing region and rice type. Rinsing may remove some surface residue but does not eliminate arsenic; cooking rice in excess water and draining it can reduce it further.

Why does rice turn mushy when cooked?

Rice often turns mushy when it absorbs too much water, is stirred frequently, or is cooked longer than its variety requires. Use the package’s cooking directions, keep the lid on, and let the rice rest after cooking so excess moisture can settle.

What is the difference between brown rice and white rice?

Brown rice keeps its outer bran layer and germ, while white rice has those layers removed during milling. This gives brown rice a chewier texture and longer cooking time; white rice is softer and usually cooks more quickly.

Can you freeze cooked rice?

Yes, cooked rice freezes well. Cool it promptly, pack it in airtight portions, and freeze it; reheat it thoroughly after thawing or straight from frozen. Avoid leaving cooked rice at room temperature for an extended period before freezing.

Is leftover rice safe to eat?

Yes, leftover rice is safe when it is cooled promptly, refrigerated, and reheated thoroughly. Bacteria that can cause food poisoning may grow in rice left at room temperature, and reheating may not destroy toxins already produced.

Does rice need to be soaked before cooking?

No, most rice does not need soaking before cooking. Soaking can help some varieties cook more evenly or soften sooner, but it changes the cooking time; drain soaked rice well and adjust the method to suit that variety.

Does eating rice cause weight gain?

No, rice does not cause weight gain by itself. Weight changes are influenced by overall eating habits and activity, while large servings or calorie-dense additions such as butter can make a rice dish more energy-dense.

Can people with diabetes eat rice?

Yes, people with diabetes can include rice in meals, but the portion and the foods eaten alongside it matter because rice can raise blood sugar. Pairing it with vegetables and protein may help make a meal more balanced; ask a clinician or dietitian for personal guidance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026