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White rice (dry) Calories
A carbohydrate-rich staple grain; it absorbs water and expands when cooked.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of White rice (dry) (185 g) has 324 calories. That works out to 175 calories per 100 g. It contains 71.2 g of carbs, 6.5 g of protein, 0.7 g of fat and 0.9 g of fiber. Its 2 mg of Manganese covers 88% of the Daily Value. Under the NOVA system it is classified as "Processed".
White rice (dry) Nutrition Facts
Selected: 1 cup (medium) · 185 g
324
KCAL / 185G
Carbs
71.2g
· 26% DV
Protein
6.5g
· 13% DV
Fat
0.7g
· 1% DV
Fiber
0.9g
· 3% 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 (dry) nutrition facts table · 1 cup (medium) (185 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 324 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 9.25 mg | 0% |
| Total carbohydrate | 71.2 g | 26% |
| Fiber | 0.9 g | 3% |
| Protein | 6.5 g | 13% |
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 White rice (dry)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 185 g | 324 kcal |
| 1 tablespoon (small) | 12 g | 21 kcal |
| 2 tablespoon (medium) | 24 g | 42 kcal |
| 1 ounce (medium) | 28 g | 49 kcal |
| 1 serving (medium) | 60 g | 105 kcal |
| 1 serving (large) | 75 g | 131 kcal |
| ½ cup (half) | 92 g | 161 kcal |
| 100 g | 100 g | 175 kcal |
Calculated from 175 calories per 100 g.
Frequently Asked Questions About White rice (dry)
How do you cook white rice on the stove?
To cook white rice on the stove, rinse it, combine it with water in a covered saucepan, and bring it to a boil. Lower the heat and simmer until the water is absorbed, then let it rest covered before fluffing with a fork.
How much water do you need for white rice?
A common stovetop starting point is about one and a half parts water to one part white rice, though the amount varies by variety and cooking method. Follow the package directions when available, and use less water if the rice has been soaked.
Should you rinse white rice before cooking it?
Yes, rinsing white rice removes loose surface starch and can help keep the cooked grains from sticking together. Swish it gently in cold water and drain; repeat until the water is less cloudy if you want a fluffier result.
What is the difference between white rice, basmati rice, and jasmine rice?
Basmati rice is long-grained, aromatic, and tends to cook up separate; jasmine rice is fragrant and usually softer and slightly sticky. White rice is the broader category, so basmati and jasmine can both be white rice varieties.
Does white rice need to be soaked before cooking?
No, most white rice does not need soaking before cooking. Soaking can help some varieties cook more evenly or faster, but it also changes how much water they need; drain soaked rice well and adjust the cooking liquid.
How should you store uncooked white rice?
Store uncooked white rice in an airtight container in a cool, dry place away from sunlight and moisture. Properly stored white rice keeps for a long time, but discard it if you notice insects, dampness, or an unusual smell.
How long does cooked white rice last in the fridge?
Cooked white rice is best refrigerated promptly in a covered container and eaten within a few days. Leaving cooked rice at room temperature for too long can allow bacteria to grow; reheat leftovers until steaming hot throughout.
Can you freeze cooked white rice?
Yes, cooked white rice freezes well. Cool it promptly, divide it into meal-sized portions, and freeze in airtight containers. Thaw it safely and reheat until steaming hot throughout; avoid repeatedly cooling and reheating the same portion.
Does rinsing white rice remove arsenic?
Rinsing white rice may remove some surface arsenic, but it does not remove all of it. Cooking rice in excess water and draining it can reduce arsenic further, though some nutrients may also be lost; varying your grains is another practical option.
Does white rice raise blood sugar?
Yes, white rice can raise blood sugar because its starch is digested relatively quickly. Pairing a moderate portion with vegetables, beans, or protein can make a meal more balanced. If you have diabetes, tailor portions to your care plan with your clinician.
White rice (dry) Vitamins & Minerals
Vitamins
B5
1.88mg · 38% DV
B3
3mg · 19% DV
B6
0.3mg · 18% DV
B1
0.13mg · 11% DV
Minerals
Manganese
2.02mg · 88% DV
Selenium
28µg · 51% DV
Copper
0.41mg · 46% DV
Phosphorus
213mg · 30% DV
Potassium ⭐
213mg · 6% DV
Sodium
9.25mg · 0% DV
How to Burn Off White rice (dry)
To burn the 324 calories in 1 cup (medium) (185 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 White rice (dry)?
White rice (dry) is rice with its bran and germ layers removed, sold here before cooking. It absorbs water and expands as it cooks. Across many cuisines it is served as a plain side, used in pilafs and rice bowls, or added to soups and stuffings. Its mild flavour and tender, distinct grains make it an easy match for boldly seasoned dishes.
White rice is mainly a source of carbohydrate and contains little fibre. Pair it with vegetables, beans, fish or other protein-rich foods for a more varied meal. For a lighter pilaf, use less added fat and let the rice complement rather than dominate the plate.
How Nutritious Is White rice (dry)?
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 White rice (dry) Processed?
NOVA 3
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 (dry) Contain Allergens?
No known major allergens
Which Diets Is White rice (dry) 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 (dry) Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.