Calories in Rice
How many calories are in rice? One cup of cooked white rice has about 205 calories and brown rice about 215. See a full rice calorie and macros comparison table.
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Quick answer
One cup of cooked white rice contains about 205 calories, and one cup of cooked brown rice has about 215 calories. Uncooked rice is far more energy-dense at roughly 685 calories per cup before cooking.
How Many Calories Are in Rice?
Rice is a staple carbohydrate eaten across the world, and its calorie count depends heavily on whether you are measuring it cooked or uncooked. One cup of cooked white rice has about 205 calories, while the same volume of cooked brown rice has about 215. The two are far closer than most people expect — brown rice is more nutritious, not lower in calories.
The single biggest factor in rice calories is volume. Dry rice absorbs roughly twice its weight in water during cooking, so a small scoop of uncooked rice expands into a much larger cooked portion. That is why a cup of dry rice (about 685 calories) is more than three times a cup of cooked rice.
Rice Calories by Type and Serving
| Rice (cooked) | Serving | Calories | Carbs (g) | Protein (g) | Fiber (g) |
|---|---|---|---|---|---|
| White rice | 1 cup (158 g) | 205 | 45 | 4.3 | 0.6 |
| Brown rice | 1 cup (195 g) | 215 | 45 | 5.0 | 3.5 |
| Jasmine rice | 1 cup | 205 | 45 | 4.0 | 0.7 |
| Basmati rice | 1 cup | 210 | 46 | 4.4 | 0.7 |
| Wild rice | 1 cup (164 g) | 166 | 35 | 6.5 | 3.0 |
| Dry white rice (uncooked) | 1 cup (185 g) | 685 | 151 | 13 | 2.4 |
Wild rice is the lowest-calorie option per cooked cup because the grains are less starch-dense. Among common white varieties, jasmine, basmati and standard long-grain rice are all within about 10 calories of each other.
Macros and Nutrition in Rice
Rice is overwhelmingly a carbohydrate food. A cup of cooked white rice provides about 45 grams of carbs, 4 grams of protein and almost no fat. The carbohydrate is mostly starch, which the body breaks down into glucose for energy.
Brown rice keeps its bran and germ, so it offers significantly more fiber (about 3.5 grams versus 0.6 in white), plus more magnesium, manganese and B vitamins. That fiber slows digestion and helps with fullness, which is why brown rice tends to have a lower glycemic impact even though the calories are similar.
White vs Brown Rice for Health
Because their calorie counts are so close, the choice between white and brown rice comes down to nutrition and personal preference. Brown rice is the more nutrient-dense pick thanks to its fiber and minerals, and it keeps you full longer. White rice digests faster, which some athletes prefer around workouts, and it has a softer texture. Neither is “fattening” on its own — the toppings, oils and portion sizes added to rice usually account for far more calories than the rice itself.
Watching Rice Portions
The most common pitfall with rice is portion creep. A standard serving is one cooked cup at about 205 calories, but restaurant and takeout portions frequently run two to three cups, easily adding 400 to 600 calories. Measuring your rice, mixing in vegetables to bulk up the plate, and choosing higher-fiber brown or wild rice are simple ways to enjoy rice while keeping the calories under control.
Frequently Asked Questions
How many calories are in a cup of cooked rice?
One cup of cooked white rice has about 205 calories, and one cup of cooked brown rice has about 215 calories. Both are mostly carbohydrate, with around 45 grams of carbs per cup.
Is brown rice lower in calories than white rice?
No, brown rice and white rice have nearly identical calories — about 205 to 215 per cooked cup. Brown rice has more fiber, magnesium and B vitamins, so it is more nutrient-dense, but not meaningfully lower in calories.
How many calories are in uncooked rice?
Uncooked rice is much denser: about 685 calories per cup of dry white rice (roughly 200 grams). When cooked, rice absorbs water and roughly triples in volume, which is why a cooked cup is only about 205 calories.
Does rinsing rice reduce calories?
Rinsing rice removes surface starch and reduces stickiness, but it does not meaningfully reduce calories. The calorie count of rice comes from the starch inside each grain, which stays intact during rinsing.
Can rice be part of a weight-loss diet?
Yes. Rice is fat-free and provides steady energy. The key is portion size — a cup is about 205 calories, but servings at restaurants are often two to three cups. Measuring portions and choosing higher-fiber brown rice help with fullness.
Sources
- FoodData Central — food composition database — U.S. Department of Agriculture (USDA)