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 30 µg of Selenium covers 55% of the Daily Value. Its glycemic index is 73 (high), so it raises blood sugar quickly.

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

1.5mg · 9% DV

0.3mg · 6% DV

0.09mg · 5% DV

0.02mg · 2% DV

Minerals

Manganese

1mg · 43% DV

Selenium

15µg · 27% 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

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Rice Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Rice

🍚vs🥯

Rice vs Poppy Seed Bagel135 kcal fewer per 100 g

→🍚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

→

Foods Similar to Rice

🥯

Poppy Seed Bagel

265 kcal

🍚

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

Frequently Asked Questions About Rice

How many calories are in risotto?

Risotto contains 130 calories per 100 g. The same serving provides 28 g of carbohydrates, 2.7 g of protein, and 0.3 g of fat.

Is risotto suitable for a gluten-free diet?

Yes, risotto is listed as compatible with a gluten-free diet. It is also compatible with vegetarian, vegan, Paleo, Mediterranean, flexitarian, and omnivore eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026