Calories in a Cup of Rice
One cup of cooked white rice has about 205 calories; brown rice has about 215. See calories in a cup of rice by type and serving, plus a full macros table.
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Quick answer
One cup of cooked white rice has about 205 calories, while a cup of cooked brown rice has about 215 calories. Most of those calories come from carbohydrates.
How Many Calories Are in a Cup of Rice?
One cup of cooked white rice has about 205 calories, and a cup of cooked brown rice has about 215 calories. Despite brown rice’s healthier reputation, the two are nearly identical in calories — the real difference is fiber and micronutrients, not energy. Jasmine, basmati and other long-grain white rices land in roughly the same 200 to 210 range.
A critical detail: these numbers are for cooked rice. Dry, uncooked rice is far more calorie-dense because it has not yet absorbed water. One cup of uncooked white rice is about 685 calories and yields close to 3 cups cooked.
Calories in a Cup of Rice by Type
| Rice (1 cup cooked) | Calories | Carbs | Fiber |
|---|---|---|---|
| White (long-grain) | ~205 | ~45 g | ~0.6 g |
| Brown (long-grain) | ~215 | ~45 g | ~3.5 g |
| Jasmine | ~205 | ~45 g | ~0.6 g |
| Basmati | ~210 | ~46 g | ~0.7 g |
| Wild rice | ~166 | ~35 g | ~3 g |
Wild rice is technically a grass seed, not true rice, and is the lower-calorie option in this group while delivering solid fiber and protein.
Cooked vs. Uncooked Rice Calories
The most common mistake in counting rice calories is mixing up cooked and uncooked measures. Because rice roughly triples in volume as it absorbs water, a measured cup of dry rice contains the calories of about three cooked cups.
| Measure | White rice calories |
|---|---|
| 1 cup uncooked | ~685 |
| 1 cup cooked | ~205 |
| 1/2 cup cooked | ~103 |
| 100 g cooked | ~130 |
Macros in a Cup of White Rice
| Nutrient | Per 1 cup cooked white rice |
|---|---|
| Calories | ~205 |
| Carbohydrates | ~45 g |
| Protein | ~4.3 g |
| Fat | ~0.4 g |
| Fiber | ~0.6 g |
| Sugar | ~0.1 g |
Rice is overwhelmingly a carbohydrate food, with almost no fat and modest protein. Brown rice swaps in more fiber, magnesium and B vitamins because it keeps the bran and germ that white rice has milled away.
Rice Portions and Weight Management
A cup of cooked rice is a common single serving, but many restaurant and takeout portions run two cups or more, which doubles the calories before any toppings or sauce. For weight management, measuring rice to a half or full cup and building the rest of the plate from lean protein and vegetables keeps the meal balanced. Choosing brown or wild rice adds fiber that helps with fullness without meaningfully raising the calorie count.
Frequently Asked Questions
How many calories are in a cup of cooked rice?
One cup of cooked white rice has about 205 calories. A cup of cooked brown rice has about 215 calories, and a cup of cooked jasmine or basmati rice is also in the 200 to 210 range.
How many calories are in a cup of uncooked rice?
One cup of uncooked white rice has about 685 calories, because dry rice is far more dense. It expands to roughly 3 cups when cooked, since rice absorbs water as it cooks.
Does white or brown rice have fewer calories?
They are almost identical. A cup of cooked white rice has about 205 calories and brown rice about 215. Brown rice wins on fiber and nutrients, not on calories.
How many carbs are in a cup of rice?
A cup of cooked white rice has about 45 grams of carbohydrates, and brown rice has about 45 grams as well, but with around 3.5 grams of fiber compared to under 1 gram in white rice.
Is a cup of rice too much for weight loss?
A cup of cooked rice is a reasonable single serving for many people. For weight loss, measuring it to 1/2 to 1 cup and pairing it with protein and vegetables helps control the carb and calorie load.
Sources
- FoodData Central — food composition database — U.S. Department of Agriculture (USDA)