Calories in Rice, white, with vegetables, soy-based sauce, no added fat
Generic food Meals and Dishes
Rice, white, with vegetables, soy-based sauce, no added fat contains 94 kcal per 100 g. A typical serving of 1 cup (255 g) provides about 240 kcal.
Roughly 88% of its calories come from carbohydrates, with 10% from protein and 3% from fat (estimated with general energy factors).
That is less energy than the typical item in fried rice and lo/chow mein on FoodFactly, where the median is 121 kcal per 100 g across 44 foods.
100 g provides 14% of the Daily Value for Folate (B9).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 94 kcal | |
| Total fat C | 0.26 g | 0.3% |
| Saturated fat C | 0.081 g | 0.4% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 399 mg | 17% |
| Total carbohydrates C | 20.1 g | 7% |
| Dietary fiber C | 1.1 g | 4% |
| Total sugars C | 1.7 g | |
| Protein C | 2.2 g | 4% |
| Vitamin A C | 43 µg | 5% |
| Vitamin C C | 0.6 mg | 0.7% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.12 mg | 0.8% |
| Vitamin K C | 4.8 µg | 4% |
| Thiamin (B1) C | 0.1 mg | 8% |
| Riboflavin (B2) C | 0.035 mg | 3% |
| Niacin (B3) C | 1 mg | 6% |
| Vitamin B6 C | 0.067 mg | 4% |
| Folate (B9) C | 55 µg | 14% |
| Vitamin B12 C | 0.01 µg | 0.4% |
| Choline C | 7.1 mg | 1% |
| Calcium C | 12 mg | 0.9% |
| Iron C | 0.83 mg | 5% |
| Magnesium C | 12 mg | 3% |
| Phosphorus C | 38 mg | 3% |
| Potassium C | 61 mg | 1% |
| Zinc C | 0.37 mg | 3% |
| Copper C | 0.057 mg | 6% |
| Selenium C | 4.3 µg | 8% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 10%
- Carbohydrates 88%
- Fat 3%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.2 gin the lowest quarter of fried rice and lo/chow mein (median 7.2 g)
- Sugars1.7 gabove the median for fried rice and lo/chow mein (median 1.6 g)
- Fat0.26 gin the lowest quarter of fried rice and lo/chow mein (median 3.2 g)
- Saturated fat0.081 gin the lowest quarter of fried rice and lo/chow mein (median 0.69 g)
- Sodium399 mgabove the median for fried rice and lo/chow mein (median 358 mg)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water76.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.077 g |
|---|---|
| Polyunsaturated fat C | 0.061 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.049 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.004 g |
| SFA 16:0 C | 0.06 g |
| SFA 18:0 C | 0.016 g |
| MUFA 18:1 C | 0.074 g |
| PUFA 18:3 C | 0.012 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.003 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 422 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 129 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 196 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 76.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 29 µg |
| Folate, food C | 6 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Rice
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rice, brown, medium-grain, cooked Cooked | 112 | 2.3 g | 23.5 g | 0.83 g |
| Rice, brown, parboiled, dry, UNCLE BEN'S Dried or dry | 370 | 7.6 g | 78.7 g | 2.8 g |
| Rice, white, long-grain, regular, raw, enriched Raw | 365 | 7.1 g | 80 g | 0.66 g |
| White rice, long-grain, cooked Cooked | 130 | 2.7 g | 28.2 g | 0.28 g |
| Rice, white, medium-grain, raw, enriched Raw | 360 | 6.6 g | 79.3 g | 0.58 g |
| Rice, white, medium-grain, enriched, cooked Cooked | 130 | 2.4 g | 28.6 g | 0.21 g |
| Rice, white, short-grain, enriched, uncooked Raw | 358 | 6.5 g | 79.2 g | 0.52 g |
| Rice, white, short-grain, enriched, cooked Cooked | 130 | 2.4 g | 28.7 g | 0.19 g |
| Rice, white, glutinous, unenriched, uncooked Raw | 370 | 6.8 g | 81.7 g | 0.55 g |
| Rice, white, medium-grain, cooked, unenriched Cooked | 130 | 2.4 g | 28.6 g | 0.21 g |
| Rice, white, short-grain, raw, unenriched Raw | 358 | 6.5 g | 79.2 g | 0.52 g |
| Rice, white, short-grain, cooked, unenriched Cooked | 130 | 2.4 g | 28.7 g | 0.19 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spanish rice, no added fat | 101 | 2.9 g | 19.9 g | 1 g |
| Sushi, NFS | 94 | 2.9 g | 18.4 g | 0.67 g |
| Sushi roll, California | 94 | 2.9 g | 18.4 g | 0.67 g |
| Sushi roll, avocado | 93 | 1.8 g | 17.6 g | 1.5 g |
| Sushi roll, vegetable | 93 | 1.8 g | 17.6 g | 1.5 g |
| Sushi, topped with crab | 95 | 3.9 g | 18.6 g | 0.28 g |
| CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | 104 | 3.4 g | 18.6 g | 1.8 g |
| Pasta with tomato-based sauce, and added vegetables, home recipe | 104 | 3.7 g | 19.6 g | 1.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in rice?
100 g of rice has 94 kcal. 1 cup (255 g): about 240 kcal.
How much protein is in rice?
Rice contains 2.2 g of protein per 100 g (4% of the 50 g Daily Value), or 5.7 g in 1 cup (255 g). About 10% of its calories come from protein. Compared with other fried rice and lo/chow mein, that is in the lowest quarter (median 7.2 g).
How many carbs are in rice?
Rice has 20.1 g of total carbohydrates per 100 g, including 1.1 g of fiber and 1.7 g of sugars.
How much fat is in rice?
Rice contains 0.26 g of fat per 100 g, of which 0.081 g is saturated (0.4% of the Daily Value).
What vitamins and minerals does rice contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in rice?
100 g contains 399 mg of sodium, 17% of the 2,300 mg Daily Value.
Does rice have the same nutrition not specified and cooked?
No. Per 100 g, rice, white, with vegetables, soy-based sauce, no added fat has 94 kcal, while rice, brown, medium-grain, cooked has 112 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709117. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.