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A loose mound of pale white rice grains, slightly translucent and plump, with a moist sheen and a few grains still firm-looking and distinct.

Lightly cooked rice Calories

Lightly cooked, easy to digest, low fat, staple carbohydrate source

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

120kcal

GI

75high

POTASSIUM · 100 G

26mg

FIBER · 100 G

0.3g

Quick answer

1 cup (medium) of Lightly cooked rice (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 39 g of carbs, 3.5 g of protein, 0.3 g of fat and 0.5 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.

Lightly cooked rice Nutrition Facts

Selected: 1 cup (medium) · 150 g

180

KCAL / 150G

Carbs

39g

· 14% DV

Protein

3.5g

· 7% DV

Fat

0.3g

· 0% DV

Fiber

0.5g

· 2% 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%

Lightly cooked rice nutrition facts table · 1 cup (medium) (150 g)

NutrientAmount% DV
Calories180 kcal
Total fat0.3 g0%
Saturated fat0.08 g0%
Trans fat0 g
Sodium1.5 mg0%
Total carbohydrate39 g14%
Fiber0.5 g2%
Protein3.5 g7%

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 Lightly cooked rice?

ServingAmountCalories
1 cup (medium)150 g180 kcal
½ cup (small)75 g90 kcal
100 g100 g120 kcal
1 piece (medium)100 g120 kcal
1 serving (small)120 g144 kcal
1 serving (large)180 g216 kcal
1 bottle (jumbo)200 g240 kcal
1.5 cup (large)225 g270 kcal
2 cup (extra large)300 g360 kcal

Calculated from 120 calories per 100 g.

Frequently Asked Questions About Lightly cooked rice

Is lightly cooked rice safe to eat?

Yes, lightly cooked rice is generally safe if it is simply firm and has been cooked and served hot. If the center of the grains is still crunchy or raw, cook it longer before eating.

How do you finish cooking lightly cooked rice?

Add a small amount of hot water, cover the pan, and cook lightly cooked rice over low heat until the grains soften. Check it as it cooks; stirring too much can break the grains and make the rice mushy.

Why is my lightly cooked rice still hard?

Lightly cooked rice often stays hard because it did not absorb enough water, the heat was turned off too soon, or steam escaped from the pan. Add a little hot water, cover it, and continue cooking gently.

How do you make lightly cooked rice without turning it mushy?

Use enough water for the rice variety, keep the pan covered, and avoid stirring while lightly cooked rice simmers. Once tender, let it stand covered briefly so the moisture settles instead of making the grains soggy.

How long does lightly cooked rice last in the fridge?

Refrigerate lightly cooked rice promptly in a covered container and aim to eat it within a day. Rice left at room temperature for too long can allow bacteria to grow, and reheating may not make it safe.

Can you reheat lightly cooked rice?

Yes, you can reheat lightly cooked rice once. Heat it until it is steaming hot throughout, and do not cool and reheat it again; refrigerate leftovers promptly after the first serving.

Should you rinse rice before making lightly cooked rice?

Yes, rinsing rice in cold water before cooking removes some surface starch and can help the grains stay separate. Rinse gently until the water is less cloudy, then drain it before adding cooking water.

Can lightly cooked rice be eaten cold?

Yes, lightly cooked rice can be eaten cold if it was cooled quickly and kept refrigerated. Do not leave cooked rice sitting out for hours, since bacteria can grow even when the rice looks and smells normal.

Is lightly cooked rice easier to digest than fully cooked rice?

No, lightly cooked rice is not necessarily easier to digest than fully cooked rice. Firm or crunchy grains can feel uncomfortable for some people, so cook the rice until tender if you prefer a softer texture.

Which type of rice works best for lightly cooked rice?

Long-grain white rice is a practical choice when you want lightly cooked rice with separate grains. Brown rice usually needs more cooking time, so check the package directions and test the texture rather than relying on the same timing.

Lightly cooked rice Vitamins & Minerals

Vitamins

B6

0.08mg · 5% DV

B1

0.05mg · 4% DV

B3

0.6mg · 4% DV

Biotin

0.6µg · 2% DV

Minerals

Manganese

0.6mg · 26% DV

Selenium

11µg · 20% DV

Copper

0.11mg · 12% DV

Phosphorus

45mg · 6% DV

Potassium ⭐

39mg · 1% DV

Sodium

1.5mg · 0% DV

Lightly cooked rice Glycemic Index

GLYCEMIC INDEX

75
High
0 Low5570100

GLYCEMIC LOAD

28.5
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lightly cooked rice

To burn the 180 calories in 1 cup (medium) (150 g):

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Lightly cooked rice?

Lightly cooked rice is rice simmered in water until the grains are tender but still hold a little firmness. Rice is a staple across many cuisines, and this plain preparation lets its mild flavour work well with a wide range of dishes.

Serve it alongside curries, beans, vegetables, grilled fish or meat, or use it as a simple base for a bowl. It is mostly carbohydrate and very low in fat; a 100 g portion provides 120 calories. For a more balanced meal, pair it with vegetables and a source of protein. Keeping it plain, rather than adding rich sauces or extra fat, makes it an easy match for lighter meals.

How Nutritious Is Lightly cooked 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.

Is Lightly 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 Lightly 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 Lightly 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

Lightly cooked rice Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 3:1

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.