🍚 Rice Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for different rice varieties and preparations. Get detailed nutrition facts for this staple grain including carbohydrates, protein, vitamins, and essential nutrients.
How Many Calories Are In Rice?
Rice Calories by Type and Preparation
Rice calories vary significantly based on the variety and preparation method. According to research published in
Journal of Pharmacognosy and Phytochemistry,
here are the calorie contents for different rice types:
White Rice (per cup cooked, 186g):
• Long grain white rice: 205 calories
• Medium grain white rice: 242 calories
• Short grain white rice: 242 calories
• Basmati white rice: 210 calories
• Jasmine white rice: 205 calories
Brown Rice (per cup cooked, 195g):
• Long grain brown rice: 216 calories
• Medium grain brown rice: 218 calories
• Basmati brown rice: 218 calories
• Jasmine brown rice: 216 calories
Specialty Rice (per cup cooked):
• Wild rice: 166 calories
• Black rice: 160 calories
• Red rice: 216 calories
• Arborio rice (risotto): 242 calories
Calculate your daily calorie needs with our BMR calculator
to see how rice fits into your nutrition plan.
Serving Size Guidelines for Rice
Standard Serving: 1/2 cup (93g) of cooked rice provides about 102-121 calories and serves as one grain serving according to dietary guidelines.
Weight Conversions:
• 1/4 cup cooked rice = ~46g
• 1/2 cup cooked rice = ~93g
• 3/4 cup cooked rice = ~139g
• 1 cup cooked rice = ~186g
• 1/3 cup dry rice = ~1 cup cooked
Portion Control: Rice expands to about 3 times its dry volume when cooked. Plan your
daily macros
accordingly for balanced nutrition.
Rice Nutrition Comparison Chart
| Rice Type | Calories (per cup) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Iron (mg) | Magnesium (mg) |
|---|---|---|---|---|---|---|---|
| White Long Grain | 205 | 4.3 | 44.5 | 0.6 | 0.4 | 1.9 | 19 |
| Brown Long Grain | 216 | 5.0 | 44.8 | 3.5 | 1.8 | 0.8 | 84 |
| Basmati White | 210 | 4.4 | 45.6 | 0.7 | 0.5 | 2.2 | 22 |
| Jasmine Rice | 205 | 4.2 | 44.2 | 0.6 | 0.4 | 1.9 | 19 |
| Wild Rice | 166 | 6.5 | 35.0 | 3.0 | 0.6 | 1.0 | 52 |
| Black Rice | 160 | 5.0 | 34.0 | 2.0 | 1.5 | 0.8 | 143 |
| Red Rice | 216 | 4.9 | 45.0 | 2.0 | 1.6 | 5.5 | 86 |
| Arborio Rice | 242 | 4.4 | 53.2 | 0.6 | 0.4 | 0.3 | 13 |
Nutritional Information for Rice
Staple Grain Nutritional Profile
Rice serves as a primary energy source for over half the world’s population. Research from
ResearchGate
shows that rice contains essential nutrients that support human health and nutrition.
Key Nutrients (per cup cooked white rice):
• Carbohydrates: 44.5g (primary energy source)
• Protein: 4.3g (contains all essential amino acids)
• Thiamine (B1): 0.26mg (23% daily value)
• Niacin (B3): 2.3mg (14% daily value)
• Iron: 1.9mg (enriched varieties)
• Folate: 91.6mcg (enriched varieties)
Brown Rice Additional Benefits: Higher fiber (3.5g), magnesium (84mg), and selenium content.
Calculate your daily protein needs
to optimize your rice consumption with other protein sources.
Glycemic Index and Blood Sugar Impact
Variable Glycemic Index: Rice GI varies by type – white rice (73), brown rice (68), basmati rice (58),
wild rice (45). Research in PMC journals
confirms these variations affect blood sugar response.
Diabetes Considerations: Brown rice and basmati varieties have lower glycemic impact due to higher fiber content
and different starch composition. Portion control remains important for diabetes management.
Cooking Effects: Cooling and reheating rice increases resistant starch content, which may lower glycemic response.
Use our glycemic index calculator
to plan balanced meals with appropriate rice portions.
Health Benefits of Rice
Energy & Athletic Performance
Quick Energy Source: Rice provides readily available carbohydrates for energy, making it ideal for athletes
and active individuals. The high carbohydrate content supports glycogen replenishment after exercise.
Digestibility: White rice is easily digestible and well-tolerated by most people, including those with
sensitive digestive systems. This makes it suitable for recovery meals and medical diets.
Endurance Support: Studies show that rice consumption before and after exercise can improve performance
and recovery. Calculate your exercise calorie burn
to determine optimal rice portions for your activity level.
Heart Health & Disease Prevention
Cholesterol-Free: Rice naturally contains no cholesterol and is low in saturated fat, supporting
cardiovascular health when part of a balanced diet.
Brown Rice Benefits: The fiber, magnesium, and lignans in brown rice may help reduce heart disease risk.
Research suggests regular whole grain consumption supports healthy cholesterol levels.
Antioxidant Properties: Colored rice varieties (black, red) contain anthocyanins and other antioxidants
that may provide additional health benefits. Monitor your cardiovascular health with our
heart rate calculator.
Dietary Considerations
Weight Management & Fitness Goals
Calorie Control: Rice can fit into weight management plans when portions are controlled. A half-cup serving
provides about 102-121 calories, making it a reasonable carbohydrate choice.
Satiety Factors: Brown rice and wild rice provide more fiber and protein, potentially increasing satiety
compared to white rice. Use our BMI calculator
to determine your ideal weight range.
Meal Timing: Rice consumption around workouts can support performance and recovery while fitting into
daily calorie goals. Plan your nutrition with our workout planner.
Special Dietary Needs
Gluten-Free: All rice varieties are naturally gluten-free, making them safe for those with celiac disease
or gluten sensitivity. Rice serves as an important grain alternative in gluten-free diets.
Hypoallergenic: Rice is one of the least allergenic foods, making it suitable for elimination diets
and those with multiple food sensitivities.
Cultural Diets: Rice is central to many traditional diets worldwide and can be adapted to various
cultural preferences and cooking methods. Calculate your ideal weight
for personalized nutrition planning.
Rice Varieties & Preparation
Choosing the Right Rice Type
White Rice: Lower in fiber but enriched with vitamins. Cooks quickly and has a mild flavor.
Ideal for those new to whole grains or with digestive sensitivities.
Brown Rice: Contains the bran layer, providing more fiber, vitamins, and minerals. Requires longer
cooking time but offers superior nutritional value.
Specialty Varieties: Basmati and jasmine rice offer unique flavors and aromas. Wild rice and colored
varieties provide additional nutrients and antioxidants.
Healthy Cooking Methods
Steaming: Preserves maximum nutrients and produces fluffy, separate grains. Use a 1:1.5 rice-to-water
ratio for most varieties.
Absorption Method: Brings rice and water to a boil, then simmers covered until liquid is absorbed.
This method retains nutrients and produces consistent results.
Pilaf Technique: Toasting rice before adding liquid enhances flavor and can improve texture.
Use our fat intake calculator
to balance added fats in rice preparation.
Frequently Asked Questions
Is brown rice healthier than white rice?
Yes, brown rice generally provides superior nutritional value compared to white rice. According to research in ScienceDirect, brown rice contains more fiber (3.5g vs 0.6g per cup), magnesium, selenium, and B vitamins. However, white rice is often enriched with iron and folate, making both options nutritious when part of a balanced diet. Brown rice also has a lower glycemic index, which may benefit blood sugar control.
How much rice should I eat daily?
The recommended amount of rice depends on your individual calorie needs, activity level, and dietary preferences. Generally, 1/2 to 1 cup of cooked rice per meal is appropriate for most adults. Active individuals may require more to meet their energy needs. The USDA recommends that grains make up about 1/4 of your plate at meals. Use our macro calculator to determine optimal portions for your goals.
Can diabetics eat rice?
Yes, people with diabetes can include rice in their diet with proper portion control and variety selection. Brown rice, basmati rice, and wild rice have lower glycemic indices than white rice, causing smaller blood sugar spikes. Portion size is crucial – stick to 1/3 to 1/2 cup cooked rice per meal. Pairing rice with protein, healthy fats, and vegetables can further slow glucose absorption. Always monitor blood sugar responses and consult with your healthcare provider about incorporating rice into your meal plan.
Does rice help with weight loss?
Rice can be part of a weight loss diet when consumed in appropriate portions. While rice is calorie-dense, it provides sustained energy and can be filling when paired with protein and vegetables. Brown rice and wild rice offer more fiber and protein, which may increase satiety. The key is portion control and choosing nutrient-dense preparations. Avoid high-calorie additions like excess oils or sugary sauces. Calculate your daily calorie needs with our calorie calculator to determine how rice fits into your weight loss plan.
References
- Vici, G., Perinelli, D. R., Camilletti, D., Carotenuto, F., Belli, L., & Polzonetti, V. (2021). Nutritional Properties of Rice Varieties Commonly Consumed in Italy and Applicability in Gluten Free Diet. Foods, 10(6), 1375.
- Zafar, S., & Jianlong, X. (2023). Recent Advances to Enhance Nutritional Quality of Rice. Rice Science, 30(6), 523-536.
- Verma, Deepak. (2011). Nutritional Value of Rice and Their Importance. Indian Farmer’s Digest. 44. 21.
- Wasan, Prachi & Kumar, Sandeep & Saini, Neha & Bhatt, Siddharth Shankar & Bhatt, Amit & Ballabh, Jayanti. (2022). Review on Nutritional Content of Various Types of Rice. 1. 1-10.
