1 cup (medium) of White rice, cooked (158 g) has 205 calories. That works out to 130 calories per 100 g. It contains 44.6 g of carbs, 3.8 g of protein, 0.5 g of fat and 0.6 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 73 (high), so it raises blood sugar quickly.

White rice, cooked Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

28.2g

· 10% DV

Protein

2.4g

· 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 90% · Protein 8% · Fat 2%

White rice, cooked Vitamins & Minerals

Vitamins

0.4mg · 3% DV

0.15mg · 3% DV

0.05mg · 3% DV

0.02mg · 2% DV

Minerals

Selenium

7.5µg · 14% DV

Phosphorus

43mg · 6% DV

Magnesium

12mg · 3% DV

Calcium

10mg · 1% DV

How Nutritious Is White rice, cooked?

Nutrient density

Low

18/ 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.

White rice, cooked Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off White rice, cooked

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 White rice, cooked 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 White rice, cooked 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 White rice, cooked 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

White rice, cooked Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare White rice, cooked

🍚vs🥯

White rice, cooked vs Poppy Seed Bagel135 kcal fewer per 100 g

→🍚vs🍚

White rice, cooked vs Bulgur Pilaf10 kcal more per 100 g

→🍚vs🍝

White rice, cooked vs Whole wheat pasta6 kcal more per 100 g

→🍚vs🥖

White rice, cooked vs Breadstick280 kcal fewer per 100 g

→

Foods Similar to White rice, cooked

🥯

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

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Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About White rice, cooked

How long does cooked white rice keep in the refrigerator?

Cool rice promptly after cooking and refrigerate it in a covered container. It is generally best eaten within 3 to 4 days; rice left at room temperature for a long time should be discarded.

What is the safest way to reheat cooked white rice?

Reheat it only once and make sure it is steaming hot throughout. A splash of water and a cover in the microwave or pan helps restore moisture and prevents drying out.

Can cooked white rice be frozen?

Yes. Cool it quickly, freeze it in individual portions, and reheat it from frozen or after thawing in the refrigerator. Freezing soon after cooking gives the best texture and food safety results.

Why does white rice turn sticky or mushy?

Too much water, overcooking, and frequent stirring release starch from the grains. Rinsing the rice, using the right amount of water, and letting it rest after cooking can make it fluffier.

Should white rice be rinsed before cooking?

Rinsing is optional, but it removes surface starch and can produce more separate grains. For enriched rice, check the package instructions, since rinsing may wash away some added nutrients.

What should I serve with white rice for a balanced meal?

Pair it with a protein source such as beans, eggs, fish, chicken, yogurt, or tofu, plus vegetables or salad. This combination is typically more filling and nutritionally varied than rice on its own.

Is white rice or brown rice the better choice?

Brown rice retains its bran layer, so it is usually higher in fibre and has a nuttier texture. White rice is softer, cooks faster, and may be easier to digest for some people, so the best choice depends on the meal and individual tolerance.

Does cooled white rice affect digestion differently from freshly cooked rice?

Cooling rice can increase some resistant starch, which may be digested more slowly. The effect varies with cooking, cooling, and reheating, and it should not be treated as a stand-alone strategy for blood sugar management.

Is white rice better before or after a workout?

Before exercise, a low-fat rice meal can suit people who want an easy-to-digest carbohydrate source. After training, combining rice with protein is more useful for supporting recovery.

Who should be more mindful of arsenic in white rice?

Rice can naturally absorb arsenic from soil and water, so people who eat large amounts daily, young children, and pregnant people benefit from varying their grains. Rinsing rice and cooking it in extra water may reduce exposure, but does not eliminate it.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026