Calories in White rice, long-grain, cooked
Generic food Cooked Grains and Pasta
White rice, long-grain, cooked contains 130 kcal per 100 g. A typical serving of 1 cup (158 g) provides about 205 kcal.
Roughly 89% of its calories come from carbohydrates, with 9% from protein and 2% from fat (estimated with general energy factors).
That is less energy than the typical item in cereal grains and pasta on FoodFactly, where the median is 360 kcal per 100 g across 252 foods.
100 g provides 24% of the Daily Value for Folate (B9), 21% of the Daily Value for manganese and 14% of the Daily Value for selenium.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 130 kcal | |
| Total fat ? | 0.28 g | 0.4% |
| Saturated fat ? | 0.077 g | 0.4% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 1 mg | 0% |
| Total carbohydrates C | 28.2 g | 10% |
| Dietary fiber ? | 0.4 g | 1% |
| Total sugars M | 0.05 g | |
| Protein ? | 2.7 g | 5% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.04 mg | 0.3% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) ? | 0.16 mg | 14% |
| Riboflavin (B2) ? | 0.013 mg | 1% |
| Niacin (B3) ? | 1.5 mg | 9% |
| Pantothenic acid (B5) ? | 0.39 mg | 8% |
| Vitamin B6 ? | 0.093 mg | 5% |
| Folate (B9) C | 97 µg | 24% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 2.1 mg | 0.4% |
| Calcium ? | 10 mg | 0.8% |
| Iron ? | 1.2 mg | 7% |
| Magnesium ? | 12 mg | 3% |
| Phosphorus ? | 43 mg | 3% |
| Potassium ? | 35 mg | 0.7% |
| Zinc ? | 0.49 mg | 4% |
| Copper ? | 0.069 mg | 8% |
| Manganese ? | 0.47 mg | 21% |
| Selenium M | 7.5 µg | 14% |
| Fluoride M | 41.1 µg |
% 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 9%
- Carbohydrates 89%
- Fat 2%
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
- Protein2.7 gin the lowest quarter of cereal grains and pasta (median 9 g)
- Fiber0.4 gin the lowest quarter of cereal grains and pasta (median 3.9 g)
- Sugars0.05 gin the lowest quarter of cereal grains and pasta (median 0.64 g)
- Fat0.28 gin the lowest quarter of cereal grains and pasta (median 1.7 g)
- Saturated fat0.077 gin the lowest quarter of cereal grains and pasta (median 0.29 g)
- Sodium1 mgin the lowest quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal2.1 gprotein density, useful for comparing foods with different calorie levels
- Water68.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.088 g |
|---|---|
| Polyunsaturated fat ? | 0.076 g |
Amino acids (18)
| Tryptophan ? | 0.031 g |
|---|---|
| Threonine ? | 0.096 g |
| Isoleucine ? | 0.12 g |
| Leucine ? | 0.22 g |
| Lysine ? | 0.097 g |
| Methionine ? | 0.063 g |
| Cystine ? | 0.055 g |
| Phenylalanine ? | 0.14 g |
| Tyrosine ? | 0.09 g |
| Valine ? | 0.16 g |
| Arginine ? | 0.22 g |
| Histidine ? | 0.063 g |
| Alanine ? | 0.16 g |
| Aspartic acid ? | 0.25 g |
| Glutamic acid ? | 0.52 g |
| Glycine ? | 0.12 g |
| Proline ? | 0.13 g |
| Serine ? | 0.14 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.062 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.002 g |
| SFA 16:0 ? | 0.069 g |
| SFA 18:0 ? | 0.005 g |
| MUFA 18:1 ? | 0.087 g |
| PUFA 18:3 ? | 0.013 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.001 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water ? | 68.4 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.41 g |
| Theobromine Z | 0 mg |
| Energy ? | 544 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid C | 55 µg |
| Folate, food ? | 3 µg |
| Betaine M | 0.3 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of White 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 |
| 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 |
| Rice, white, long-grain, regular, cooked, unenriched, with salt Cooked | 130 | 2.7 g | 28.2 g | 0.28 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 |
|---|---|---|---|---|
| Noodles, japanese, somen, cooked Cooked | 131 | 4 g | 27.5 g | 0.18 g |
| Spaghetti, spinach, cooked Cooked | 130 | 4.6 g | 26.2 g | 0.63 g |
| Pasta, homemade, made without egg, cooked Cooked | 124 | 4.4 g | 25.1 g | 0.98 g |
| Rice noodles, cooked Cooked | 108 | 1.8 g | 24 g | 0.2 g |
| Millet, cooked Cooked | 119 | 3.5 g | 23.7 g | 1 g |
| Pasta, fresh-refrigerated, spinach, cooked Cooked | 130 | 5.1 g | 25 g | 0.94 g |
| Pasta, fresh-refrigerated, plain, cooked Cooked | 131 | 5.2 g | 24.9 g | 1.1 g |
| Noodles, egg, cooked, enriched, with added salt Cooked | 138 | 4.5 g | 25.2 g | 2.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Compare: Pasta, cooked vs White rice, long-grain, cookedWhite rice, long-grain, cooked vs Brown rice, long-grain, cookedWhite rice, long-grain, cooked vs Quinoa, cooked
Frequently asked questions
How many calories are in cooked white rice?
100 g of cooked white rice has 130 kcal. 1 cup (158 g): about 205 kcal.
How much protein is in cooked white rice?
Cooked white rice contains 2.7 g of protein per 100 g (5% of the 50 g Daily Value), or 4.3 g in 1 cup (158 g). About 9% of its calories come from protein. Compared with other cereal grains and pasta, that is in the lowest quarter (median 9 g).
How many carbs are in cooked white rice?
Cooked white rice has 28.2 g of total carbohydrates per 100 g, including 0.4 g of fiber and 0.05 g of sugars.
How much fat is in cooked white rice?
Cooked white rice contains 0.28 g of fat per 100 g, of which 0.077 g is saturated (0.4% of the Daily Value).
What vitamins and minerals does cooked white rice contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (24% DV), manganese (21% DV), selenium (14% DV) and Thiamin (B1) (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked white rice?
100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.
Does white rice have the same nutrition cooked and dried or dry?
No. Per 100 g, white rice, long-grain, cooked has 130 kcal, while rice, brown, parboiled, dry, UNCLE BEN'S has 370 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 168878. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Rice, white, long-grain, regular, enriched, cooked". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.