1 cup (medium) of Steamed 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 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 73 (high), so it raises blood sugar quickly.

What is Steamed Rice?

Steamed rice is made by cooking rice with water until the grains are tender and separate. Rice is a staple across many cuisines, particularly in Asia, and this plain version needs no added fat. It has a soft texture and a mild flavour, making it an easy base for other foods rather than a strongly seasoned dish.

Serve it alongside curries, stir-fries, grilled meat, fish or vegetables, or use it to soak up a stew or sauce. It is mostly a source of carbohydrate, with very little fat, and is naturally gluten-free. For a more filling, balanced meal, pair it with vegetables and a source of protein; herbs or a squeeze of citrus can add flavour without making it heavy.

Steamed 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%

Steamed Rice Vitamins & Minerals

Vitamins

0.4mg · 3% DV

0.05mg · 3% DV

0.02mg · 2% DV

0.1mg · 2% DV

Minerals

Manganese

1mg · 43% DV

Selenium

7µg · 13% DV

Phosphorus

35mg · 5% DV

Magnesium

12mg · 3% DV

How Nutritious Is Steamed Rice?

Nutrient density

Low

20/ 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.

Steamed 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 Steamed 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 Steamed 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 Steamed 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 Steamed 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

Steamed Rice Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 4:1

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

Compare Steamed Rice

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Steamed Rice vs Whole wheat pasta6 kcal more per 100 g

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Steamed Rice vs Breadstick280 kcal fewer per 100 g

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Steamed Rice vs Simit210 kcal fewer per 100 g

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Foods Similar to Steamed Rice

🍚

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

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Steamed Rice

How do you make steamed rice?

To make steamed rice, rinse the grains, add measured water, cover the pot, and cook gently until the water is absorbed. Let it stand covered off the heat before fluffing it with a fork so the grains can settle.

What is the right water-to-rice ratio for steamed rice?

A common stovetop ratio for steamed rice is about 1 part rice to 1.5 parts water. The exact amount varies with the rice variety and whether it was soaked, so follow the packet guidance when available.

Should you rinse rice before making steamed rice?

Yes, rinse rice before making steamed rice, until the water runs mostly clear. Rinsing removes loose surface starch, which helps keep the cooked grains from clumping together.

Why does steamed rice turn mushy?

Steamed rice often turns mushy when it is cooked with too much water, stirred repeatedly, or left over heat too long. Measure the water, keep the lid on while it cooks, and let the rice rest before fluffing.

Which rice is best for steamed rice?

Long-grain varieties such as basmati or jasmine tend to make distinct, fluffy steamed rice, while short-grain rice is naturally stickier. Choose the variety based on the texture you want, and adjust the water accordingly.

How is steamed rice different from boiled rice?

Steamed rice is usually cooked covered with a measured amount of water that the grains absorb, while boiled rice is cooked in excess water that is drained off. The methods produce different textures and can affect how much starch remains on the grains.

How long does cooked steamed rice last in the fridge?

Cooked steamed rice is best refrigerated promptly in a shallow, covered container and eaten within a few days. Do not leave it at room temperature for long, because bacteria can grow in cooked rice.

Can steamed rice be reheated safely?

Yes, steamed rice can be reheated safely if it was cooled and refrigerated promptly. Add a splash of water, cover it, and heat until steaming hot throughout; reheat it only once.

Can you freeze steamed rice?

Yes, steamed rice freezes well. Cool it quickly, portion it into airtight containers or freezer bags, and reheat it thoroughly from frozen or after thawing in the refrigerator; avoid freezing it again after reheating.

Is steamed rice a good choice for people with diabetes?

Steamed rice can raise blood sugar, so people with diabetes may find it helpful to keep the portion moderate and eat it with vegetables and a protein source. Personal meal or medication plans are best discussed with a clinician or dietitian.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026