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Rice (white, boiled) Calories
Popular carbohydrate source, low fiber, gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Rice (white, boiled) (200 g) has 260 calories. That works out to 130 calories per 100 g. It contains 56.4 g of carbs, 4.8 g of protein, 0.4 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.
Rice (white, boiled) Nutrition Facts
Selected: 1 cup (medium) · 200 g
260
KCAL / 200G
Carbs
56.4g
· 21% DV
Protein
4.8g
· 10% DV
Fat
0.4g
· 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 91% · Protein 8% · Fat 1%
Rice (white, boiled) nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 56.4 g | 21% |
| Fiber | 0.8 g | 3% |
| Protein | 4.8 g | 10% |
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 Rice (white, boiled)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 260 kcal |
| 1 tablespoon (small) | 15 g | 20 kcal |
| 1 piece (small) | 50 g | 65 kcal |
| 100 g | 100 g | 130 kcal |
| ½ cup (small) | 100 g | 130 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1 cup (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 Rice (white, boiled)
How do you cook white boiled rice so the grains stay separate?
Rinse the rice until the water runs clearer, use the amount of water suited to its variety, and avoid stirring while it cooks. Once tender, let the covered pot rest off the heat; this helps moisture distribute evenly and keeps the grains from clumping.
How long does white boiled rice last in the fridge?
White boiled rice is best refrigerated promptly and eaten within a day. Cool it quickly, store it in a covered container, and do not leave it at room temperature for hours; some bacteria that can grow in cooked rice may survive reheating.
Can you freeze white boiled rice?
Yes, white boiled rice freezes well. Cool it quickly, divide it into meal-sized portions, and freeze in airtight containers. Thaw only what you need and reheat it until steaming hot throughout; avoid cooling and freezing rice again after it has been reheated.
Why does white boiled rice turn mushy?
White boiled rice usually turns mushy because it absorbs too much water, cooks for too long, or gets stirred repeatedly. Follow the cooking directions for the rice variety, keep the lid on, and let the finished rice rest before fluffing it.
Should you rinse white rice before boiling it?
Yes, rinsing white rice before boiling it removes some loose surface starch and helps the cooked grains stick together less. Rinse it in a bowl or sieve until the water looks clearer, then drain it well before cooking.
How do you reheat white boiled rice safely?
Reheat white boiled rice only once, and heat it until it is steaming hot throughout. Add a small splash of water if it has dried out, cover it while reheating, and serve immediately rather than cooling the leftovers again.
Can people with diabetes eat white boiled rice?
Yes, people with diabetes can eat white boiled rice, but it may raise blood glucose quickly. Keep the portion moderate and pair it with vegetables and protein; a clinician or dietitian can help tailor the amount to an individual glucose-management plan.
Does white boiled rice cause weight gain?
White boiled rice does not cause weight gain by itself; weight change is influenced by overall food intake and habits. Large servings can make it easier to eat more than intended, so serve a moderate amount alongside vegetables and a protein-rich food.
Does white boiled rice contain arsenic?
Yes, rice can contain small amounts of naturally occurring arsenic absorbed from soil and water. Rinsing may remove some surface residue, while cooking rice in excess water and draining it can reduce arsenic further, though it may also wash away some nutrients.
What is the difference between white boiled rice and brown rice?
White boiled rice has had the bran and germ removed before cooking, while brown rice retains them. As a result, brown rice has a chewier texture and more fiber, and it usually takes longer to cook; either can be served as a grain side.
Rice (white, boiled) Vitamins & Minerals
Vitamins
B6
0.1mg · 6% DV
B5
0.26mg · 5% DV
B3
0.8mg · 5% DV
B1
0.04mg · 3% DV
Minerals
Manganese
1mg · 43% DV
Selenium
14µg · 25% DV
Copper
0.14mg · 16% DV
Phosphorus
86mg · 12% DV
Potassium ⭐
52mg · 2% DV
Sodium
2mg · 0% DV
Rice (white, boiled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice (white, boiled)
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 Rice (white, boiled)?
Rice (white, boiled) is white rice cooked in water after its bran and germ have been removed. Mild in flavour and soft when cooked, it is served around the world as a simple side, or as a base for dishes with sauces, vegetables, meat or fish. In Turkey, plain boiled rice is also served alongside home-style meals such as beans and stews.
It is mainly a source of carbohydrate and is low in fibre: 100 g provides 28.2 g of carbohydrate. It is naturally gluten-free. For a more filling, balanced meal, pair it with vegetables and a source of protein, or mix in beans or lentils.
How Nutritious Is Rice (white, boiled)?
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 Rice (white, boiled) 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 (white, boiled) Contain Allergens?
No known major allergens
Which Diets Is Rice (white, boiled) 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 (white, boiled) Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.