What is the nutritional value of rice per 100g?

The nutritional value of rice per 100g depends on whether it is cooked or uncooked. About 100g of cooked white rice provides roughly 130 calories, 28g carbohydrates, 2–3g protein and very little fat.

How many calories are in 100g of cooked rice?

100g of cooked white rice generally contains around 125–135 calories. The exact value can vary depending on the rice variety, cooking method and amount of water absorbed.

How many carbohydrates are in 100g of rice?

100g of cooked white rice generally contains around 28g of carbohydrates. The carbohydrate content is considerably higher per 100g when rice is measured uncooked.

How much protein is in 100g of cooked rice?

100g of cooked white rice generally contains approximately 2–3g of protein. Rice is not considered a high-protein food, so it is often paired with foods such as dal, beans, paneer, eggs or other protein sources.

Can people with diabetes eat rice?

Many people with diabetes can include rice in their diet, but portion size and total carbohydrate intake are important. Pairing a moderate rice portion with vegetables and protein can help create a more balanced meal.

Rice Nutritional Value Per 100g: Calories, Carbs, Protein & More

Q: Is brown rice healthier than white rice?

Brown rice generally contains more fibre than white rice because it retains more of the grain's outer layers. However, both can be included in a balanced diet depending on individual nutritional needs and preferences.

Q: Is rice good for weight loss?

Rice can be included in a weight-loss diet when the portion fits within a person's overall calorie and nutritional requirements. Portion size, meal composition and total daily calorie intake are important considerations.

The rice nutritional value per 100g depends on whether the rice is measured cooked or uncooked and on the variety. As a general guide, 100g of cooked white rice provides about 130 calories, 28g carbohydrates, 2–3g protein and very little fat. Uncooked rice is considerably more calorie-dense because cooking adds water.

Important: Always check whether nutritional values refer to 100g cooked rice or 100g uncooked rice. This distinction can significantly change the numbers.

Rice Nutritional Value Per 100g: Cooked vs Uncooked

The first thing to establish is the form of the rice being measured.

Nutrient	100g Cooked White Rice*	100g Uncooked White Rice*
Calories	~130 kcal	~350–370 kcal
Carbohydrates	~28 g	~77–80 g
Protein	~2–3 g	~6–8 g
Fat	<1 g	<1 g
Fibre	~0.3–0.5 g	~1–2 g
Water	~65–70 g	~10–15 g

*Approximate values. Actual nutrition varies by rice variety, brand, cooking method and water absorption.

Why is there such a large difference?

Cooking causes rice to absorb water.

The water adds weight without adding calories.

So, if 100g of dry rice becomes around 250–300g of cooked rice, the calories from the original rice are distributed across the larger cooked weight.

This is why 100g cooked rice cannot be compared directly with 100g uncooked rice.

What Nutrients Are Found in 100g of Cooked Rice?

Rice is primarily a source of carbohydrates, but it also provides smaller amounts of protein and other nutrients.

A typical 100g serving of cooked white rice provides:

Carbohydrates

Approximately 28g of carbohydrates.

Carbohydrates are the primary macronutrient in rice and provide energy.

Protein

Approximately 2–3g of protein.

Rice isn’t generally considered a high-protein food, which is why combining it with foods such as dal, beans, paneer, tofu, eggs, fish or other protein sources can create a more balanced meal.

Fat

Plain cooked rice contains very little fat.

However, the total fat can increase significantly when rice is prepared with:

Ghee
Butter
Oil
Coconut milk
Cream
Fried ingredients

Fibre

White rice contains relatively little fibre because the outer layers of the grain are removed during processing.

Brown rice generally contains more fibre.

Read Our Guide : Which rice is good for diabetes

Rice Calories Per 100g

For people tracking calorie intake, rice is often measured by weight.

Cooked white rice

100g cooked white rice ≈ 130 calories

Uncooked white rice

100g uncooked white rice ≈ 350–370 calories

These are useful general estimates rather than fixed values.

The exact number depends on:

Rice variety
Moisture content
Cooking method
Brand
Degree of processing

If you’re tracking calories closely, use the nutrition information for the specific rice you’re consuming.

Read Our Guide : 100gm rice calories

Rice Carbohydrates Per 100g

Rice is predominantly carbohydrate-based.

Approximately:

100g cooked white rice → ~28g carbohydrates

This makes portion size particularly relevant for people who monitor carbohydrate intake.

However, the amount of carbohydrate in the meal isn’t determined by rice alone.

For example, a meal containing:

100g cooked rice
Dal
Vegetables
Curd

has a different nutritional profile from a meal containing:

300g rice
Potato curry
Fried foods
Sugary beverage

The complete meal matters.

Rice Protein Per 100g

Rice contains some protein, but it isn’t usually considered a major protein source.

Approximately 2–3g of protein per 100g cooked rice is a reasonable general estimate.

If you’re trying to increase protein intake, consider combining rice with:

Dal
Rajma
Chana
Paneer
Tofu
Eggs
Fish
Chicken
Curd

This is especially relevant in traditional Indian meals, where rice is commonly paired with dal, legumes or dairy.

Rice is often paired with dal in Indian cuisine. You can also learn about calories in one bowl of dal and how portion size contributes to your overall meal.

White Rice vs Brown Rice Nutritional Value

One of the most common questions is whether brown rice is nutritionally superior to white rice.

Both can fit into a healthy diet, but they aren’t nutritionally identical.

Nutrient / Feature	White Rice	Brown Rice
Calories	Similar range	Similar range
Carbohydrates	High	High
Protein	Moderate/low	Slightly higher in some varieties
Fibre	Lower	Higher
Processing	More processed	Less processed
Texture	Soft	Chewier
Cooking time	Usually shorter	Usually longer

Brown rice retains more of the grain’s outer layers, which contributes to its higher fibre content.

This doesn’t mean white rice is inherently unhealthy.

The appropriate choice depends on the person’s dietary requirements, preferences and overall meal pattern.

Basmati Rice Nutritional Value Per 100g

Basmati rice is widely consumed in India and comes in both white and brown varieties.

The nutritional value varies depending on whether you’re measuring it cooked or uncooked.

Cooked basmati rice

A typical 100g serving can provide approximately:

120–140 calories
Around 25–30g carbohydrates
Approximately 2–3g protein
Very little fat

Uncooked basmati rice

The calorie density is considerably higher because it has not absorbed cooking water.

Always check the nutrition label when using a packaged product.

Parboiled Rice Nutritional Value

Parboiled rice is partially cooked before milling.

This processing method can influence the nutritional composition and cooking characteristics of the rice.

Compared with standard white rice, parboiled rice may retain more nutrients from the grain during processing.

Its calorie content is still broadly comparable to other rice varieties when measured under similar conditions.

The more important considerations may be:

Portion size
Fibre
Processing
Overall meal composition

Rice and Weight Loss

Rice can be part of a weight-loss diet.

There is no requirement to completely eliminate rice simply because you’re trying to lose weight.

What matters is the relationship between your overall calorie intake and energy expenditure.

A practical approach is to control the rice portion while increasing the amount of:

Vegetables
Salad
Protein-rich foods
Fibre-rich foods

For example:

Instead of:

A very large serving of rice with a small amount of vegetables

Consider:

A moderate serving of rice with:

Dal
Paneer/tofu
Plenty of vegetables
Salad

This can make the meal more filling and nutritionally balanced.

Is Rice Good for Diabetes?

Rice can be included in many diabetes meal plans, but portion size and meal composition matter.

Because rice contains a significant amount of carbohydrate, the quantity consumed can affect blood glucose.

A person with diabetes may benefit from paying attention to:

Rice portion size
Type of rice
Total carbohydrates in the meal
Fibre intake
Protein intake
Individual blood glucose response

For example, pairing a moderate portion of rice with vegetables and protein may create a more balanced meal than consuming a large bowl of rice alone.

However, diabetes management should be individualized, particularly for people taking glucose-lowering medication.

Glycemic Index and Rice

The glycemic index (GI) describes how quickly a carbohydrate-containing food can raise blood glucose compared with a reference food.

Different types of rice can have different GI values.

GI can be affected by:

Rice variety
Processing
Cooking time
Degree of cooking
Starch composition
Meal composition

However, GI isn’t the only factor that matters.

The amount of carbohydrate consumed is also important.

This is why portion size remains relevant even when choosing a rice variety with a lower GI.

Does Cooking Change the Nutritional Value of Rice?

Yes.

Cooking changes the physical structure, moisture content and weight of rice.

The most obvious change is water absorption.

For example:

100g uncooked rice → significantly more than 100g cooked rice

The additional weight is primarily water.

Cooking can also influence starch structure and digestibility.

Different cooking methods can therefore produce slightly different nutritional and metabolic outcomes.

However, cooking rice in water doesn’t suddenly make its calories disappear.

Does Adding Oil or Ghee Change Rice Calories?

Absolutely.

Plain cooked rice contains very little fat.

But adding oil, ghee or butter increases the calorie content.

This is particularly important when comparing:

Plain rice

Rice + water

with:

Ghee rice

Rice + ghee

or:

Fried rice

Rice + oil + other ingredients

or:

Biryani

Rice + oil/ghee + meat or vegetables + additional ingredients

The calorie content of the finished dish can therefore be much higher than the nutritional value of plain cooked rice.

Rice Portion Size: How Much Should You Eat?

There isn’t a universal “correct” rice portion.

Your ideal portion depends on:

Age
Body size
Physical activity
Energy requirements
Weight-management goals
Diabetes status
Other health conditions
The rest of the meal

For someone tracking calories, using a kitchen scale can help establish consistent portions.

For everyday eating, you don’t necessarily need to weigh every meal.

A balanced plate approach can also be useful.

A Simple Indian Rice Meal

Consider this example:

Balanced meal

Moderate portion of cooked rice
Dal
Mixed vegetables
Salad
Plain curd

This meal provides carbohydrates from rice, protein from dal and curd, and fibre and micronutrients from vegetables.

Compare that with:

Less balanced meal

Large serving of rice
Fried potato
Fried papad
Sugary drink
Dessert

The rice isn’t necessarily the only issue.

The overall meal composition and portion size are what determine the nutritional quality of the meal.

Common Mistakes When Measuring Rice Nutrition

1. Confusing Cooked and Uncooked Rice

This is the biggest mistake.

Always check whether the nutritional information is based on dry or cooked weight.

2. Assuming All Rice Has the Same Nutrition

Different varieties can have different nutritional profiles.

Basmati, brown, red, black and parboiled rice aren’t identical.

3. Ignoring Added Ingredients

Rice cooked with oil, ghee, butter or coconut milk has a different nutritional profile from plain boiled rice.

4. Looking Only at Calories

Calories are important, but they’re not the only measure of nutritional quality.

Also consider:

Fibre
Protein
Carbohydrates
Micronutrients
Portion size
Overall meal composition

How to Calculate Rice Nutrition for Your Portion

If you’re using a food scale, the calculation is straightforward.

Suppose your cooked rice provides approximately:

130 calories per 100g

Then:

50g cooked rice

≈ 65 calories

100g cooked rice

≈ 130 calories

150g cooked rice

≈ 195 calories

200g cooked rice

≈ 260 calories

These are estimates and assume the same nutritional density throughout.

The same calculation can be applied to carbohydrates and other nutrients using the nutrition information from your specific rice.

Practical Tips for Tracking Rice

If you’re trying to lose weight:

Measure your cooked portion consistently.
Avoid automatically adding large amounts of oil or ghee.
Include vegetables and protein.
Track the complete meal rather than rice alone.

If you have diabetes:

Pay attention to carbohydrate portions.
Combine rice with protein and vegetables.
Monitor your individual glucose response if advised by your healthcare professional.
Discuss your meal plan with your doctor or dietitian if necessary.

If you’re an athlete:

Your carbohydrate requirements may be higher, particularly around training.

Therefore, a rice portion suitable for one person may not be suitable for another.

Frequently Asked Questions

What is the rice nutritional value per 100g?

The nutritional value varies depending on whether rice is cooked or uncooked. Approximately 100g of cooked white rice provides 130 calories, 28g carbohydrates, 2–3g protein and very little fat. Uncooked rice is considerably more calorie-dense.

How many calories are in 100g cooked rice?

Approximately 125–135 calories are found in 100g of cooked white rice. The exact amount varies according to rice variety, water absorption and cooking method.

How many carbohydrates are in 100g rice?

100g of cooked white rice generally provides around 28g of carbohydrates. Uncooked rice contains substantially more carbohydrate per 100g because it contains much less water.

Is brown rice healthier than white rice?

Brown rice generally contains more fibre because it retains more of the grain’s outer layers. However, both brown and white rice can be included in a balanced diet depending on individual nutritional needs.

Is rice good for weight loss?

Rice can be included in a weight-loss diet when portions are appropriate for your overall calorie requirements. Weight loss depends on total energy intake, activity and the overall quality of the diet.

Can diabetics eat rice?

Many people with diabetes can include rice in their diet, but portion size and total carbohydrate intake are important. Combining rice with protein and vegetables can help create a more balanced meal.

Does cooking rice reduce its calories?

Cooking does not simply remove calories from rice. Rice absorbs water during cooking, increasing its weight and volume. As a result, calories are distributed across a larger cooked weight.

Conclusion

The rice nutritional value per 100g depends primarily on the type of rice and, most importantly, whether you’re measuring it cooked or uncooked. As a general reference, 100g of cooked white rice provides around 130 calories and 28g of carbohydrates, while uncooked rice is much more calorie-dense because it has not absorbed water.

Rice can be part of a healthy diet, including many weight-management and diabetes meal plans. The key is to consider portion size, rice variety, preparation method and what you eat alongside it.

For a more balanced Indian meal, pair a moderate rice portion with protein such as dal, paneer or curd and plenty of vegetables.