🍚 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 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.
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.
