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Boiled rice (no oil) Calories
Boiled rice (no oil)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled rice (no oil) (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.
Boiled rice (no oil) 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%
Boiled rice (no oil) 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 Boiled rice (no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 260 kcal |
| 100 g | 100 g | 130 kcal |
| ½ cup (small) | 100 g | 130 kcal |
| 1 piece (small) | 120 g | 156 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1 bottle (large) | 250 g | 325 kcal |
| 1.5 cup (large) | 300 g | 390 kcal |
| 2 serving (large) | 300 g | 390 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Boiled rice (no oil)
How do you make boiled rice (no oil) fluffy and separate?
To make boiled rice (no oil) fluffy and separate, rinse it several times before cooking to remove excess surface starch. Use the water amount suited to the rice variety, avoid stirring while it cooks, and let it rest covered after the water is absorbed.
How much water do you need for boiled rice (no oil)?
The water needed for boiled rice (no oil) varies with the rice variety and cooking method. For absorption cooking, follow the package guidance; for boiling and draining, use plenty of water and drain the grains once tender.
Should you rinse rice before making boiled rice (no oil)?
Yes, rinsing rice before making boiled rice (no oil) washes away some surface starch, which can reduce sticking. Rinse until the water is less cloudy; skipping this step is also fine if you prefer a softer, stickier result.
How long does boiled rice (no oil) last in the fridge?
Boiled rice (no oil) generally keeps for 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Do not leave cooked rice at room temperature for long, as bacteria can grow in it.
Can you reheat boiled rice (no oil)?
Yes, you can reheat boiled rice (no oil) if it has been stored in the refrigerator; heat it until steaming hot throughout. Reheat only the portion you plan to eat, rather than repeatedly cooling and reheating the same rice.
Can boiled rice (no oil) be frozen?
Yes, boiled rice (no oil) freezes well. Cool it promptly, divide it into meal-sized portions, and store them in airtight containers. Thaw it in the refrigerator or reheat it from frozen until piping hot.
Why does boiled rice (no oil) turn mushy?
Boiled rice (no oil) usually turns mushy when it absorbs too much water or cooks for too long. Rice varieties need different amounts of water, so check the grains as they soften and avoid stirring them frequently.
Is the water drained from boiled rice (no oil)?
It depends on how boiled rice (no oil) is cooked. If the rice is boiled in excess water, drain it when tender; if it is cooked by absorption, leave the water to be absorbed rather than draining it.
Is cooled boiled rice (no oil) better for you than freshly cooked rice?
Cooled boiled rice (no oil) may contain somewhat more resistant starch, and reheating it does not remove all of that change. It still needs safe handling: cool cooked rice promptly and refrigerate it rather than leaving it out.
Can people with diabetes eat boiled rice (no oil)?
Yes, people with diabetes can eat boiled rice (no oil), but the portion can affect blood glucose. Pairing it with vegetables and a protein source can make a meal more balanced; an individual meal plan is best discussed with a healthcare professional.
Boiled rice (no oil) Vitamins & Minerals
Vitamins
B6
0.1mg · 6% DV
B3
0.8mg · 5% DV
B5
0.2mg · 4% DV
Folate
16µg · 4% DV
Minerals
Manganese
1mg · 43% DV
Selenium
14µg · 25% DV
Copper
0.14mg · 16% DV
Phosphorus
70mg · 10% DV
Potassium ⭐
52mg · 2% DV
Sodium
2mg · 0% DV
Boiled rice (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled rice (no oil)
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 Boiled rice (no oil)?
Boiled rice (no oil) is rice cooked in water without added fat. It is served plain in many cuisines, especially across rice-eating regions of Asia, and works as a simple base for a meal. The grains have a mild flavour and a soft, plump texture; when cooked carefully, they remain separate rather than turning mushy. Serve it alongside curries, stews, beans or vegetables, or use it to soak up a savoury sauce.
It is mostly a source of carbohydrate, with 28 g per 100 g, and contains very little fat. Add vegetables and a protein-rich accompaniment to make a more rounded plate, or season the rice with herbs and spices if you want more flavour without adding oil.
How Nutritious Is Boiled rice (no oil)?
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 Boiled rice (no oil) 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 Boiled rice (no oil) Contain Allergens?
No known major allergens
Which Diets Is Boiled rice (no oil) 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
Boiled rice (no oil) Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.2g
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.