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Rice (raw) Calories
Energy source, gluten-free, staple carbohydrate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (large) of Rice (raw) (200 g) has 720 calories. That works out to 360 calories per 100 g. It contains 158.6 g of carbs, 14.2 g of protein, 1.2 g of fat and 2.6 g of fiber. Its 2.2 mg of Manganese covers 96% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Rice (raw) Nutrition Facts
Selected: 1 cup (large) · 200 g
720
KCAL / 200G
Carbs
158.6g
· 58% DV
Protein
14.2g
· 28% DV
Fat
1.2g
· 2% DV
Fiber
2.6g
· 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 (raw) nutrition facts table · 1 cup (large) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 720 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 158.6 g | 58% |
| Fiber | 2.6 g | 9% |
| Protein | 14.2 g | 28% |
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 Large Cup of Rice (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (large) | 200 g | 720 kcal |
| 1 tablespoon (extra small) | 15 g | 54 kcal |
| 2 tablespoon (small) | 30 g | 108 kcal |
| 1 piece (mini) | 50 g | 180 kcal |
| 1 serving (small) | 60 g | 216 kcal |
| 100 g | 100 g | 360 kcal |
| ½ cup (medium) | 100 g | 360 kcal |
| 1 serving (medium) | 120 g | 432 kcal |
| 1 pack (jumbo) | 500 g | 1800 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Rice (raw)
Do you need to rinse raw rice before cooking it?
Usually, yes. Rinsing rice under cool water removes loose surface starch and dust, which can help cooked grains turn out less sticky. Drain it well before adding water to the pot; rinsing does not remove every contaminant or all arsenic.
What is the water-to-rice ratio for cooking rice?
For stovetop white rice, a useful starting point is about 1½ to 2 parts water for 1 part rice. The right amount changes with the variety, pot, and method, so reduce the water if you soaked the rice first.
How should you store uncooked rice?
Store uncooked rice in an airtight container in a cool, dry, dark place. Keep it away from moisture and strong-smelling foods. White rice keeps well for a long time; brown rice has natural oils that can turn rancid sooner.
Does uncooked rice go bad?
Yes, uncooked rice can spoil, especially if it gets damp or is stored warm. Discard it if you see mold, insects, or moisture, or notice an off or rancid smell. Properly stored white rice lasts much longer than brown rice.
Why does cooked rice turn sticky or mushy?
Rice often turns sticky or mushy when it absorbs too much water, cooks too long, or is stirred repeatedly. Rinse and drain the rice, use an appropriate amount of water, and let it rest covered after cooking so the grains firm up.
What is the difference between basmati and jasmine rice?
Basmati rice has long, slender grains and a relatively dry, separate texture when cooked; jasmine rice is fragrant and tends to be softer and slightly clingier. Their aromas and water needs differ, so use a method suited to the variety.
Should you soak rice before cooking it?
No, soaking rice is not essential, but it can shorten cooking time and help grains cook more evenly. If you soak it, drain it thoroughly and use less cooking water than you would for unsoaked rice.
Can you eat raw rice?
It is not recommended to eat raw rice. Its hard starch is difficult to digest, and uncooked grains may carry microorganisms. Cooking rice thoroughly makes it easier to digest and reduces food-safety risks.
Does rinsing rice remove arsenic?
No, rinsing rice does not remove all of its arsenic. It can wash away surface dust, but cooking rice in plenty of water and draining the excess can reduce arsenic exposure. That method may also wash away some water-soluble nutrients.
Can you freeze uncooked rice?
Yes, you can freeze uncooked rice in a tightly sealed, moisture-proof container. Freezing is usually unnecessary if you store it somewhere cool and dry, but it can help protect rice from pantry pests. Keep it sealed as it warms to prevent condensation.
Rice (raw) Vitamins & Minerals
Vitamins
B1
0.66mg · 55% DV
B3
3.2mg · 20% DV
B5
0.98mg · 20% DV
B6
0.32mg · 19% DV
Minerals
Manganese
2.2mg · 96% DV
Selenium
30µg · 55% DV
Copper
0.32mg · 36% DV
Phosphorus
230mg · 33% DV
Potassium ⭐
230mg · 7% DV
Sodium
2mg · 0% DV
Rice (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice (raw)
To burn the 720 calories in 1 cup (large) (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 Rice (raw)?
Raw rice is the dried grain of the rice plant, a staple crop eaten in many parts of the world. It is hard and mild-tasting before cooking; once cooked, its texture ranges from separate and fluffy to soft and sticky, depending on the variety and method.
It is commonly simmered as a side dish, served in bowls with vegetables, meat or legumes, or used in soups and desserts. In Turkish cooking, rice is familiar as pilaf and in stuffed vegetables; elsewhere, it is central to meals across much of Asia and beyond. Raw rice supplies most of its energy as carbohydrate, with 79.3 g per 100 g. Rinsing before cooking and pairing it with vegetables and a protein-rich food makes a balanced plate.
How Nutritious Is Rice (raw)?
Nutrient density
Medium
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 (raw) 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 (raw) Contain Allergens?
No known major allergens
Which Diets Is Rice (raw) 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
Rice (raw) Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.