Rice: calories and nutrition facts
100 g of rice has 130 kcal. 1 cup, cooked (158 g): 205 kcal.
Rice is in the family Grains, breads & pasta. Per 100 g it provides 2.7 g protein, 28.2 g carbohydrates (0.4 g fiber) and 0.28 g fat: about 89% of its calories come from carbohydrates.
What rice provides most
- High in folate (vitamin B9): 97 µg per 100 g, 24 % of the Daily Value.
- Source of selenium: 7.5 µg per 100 g, 14 % of the Daily Value.
- Source of vitamin B1 (thiamin): 0.16 mg per 100 g, 14 % of the Daily Value.
- Source of carbohydrates: 28.2 g per 100 g, 10 % of the Daily Value.
Rice per serving
The serving is 1 cup, cooked, 158 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup, cooked |
|---|---|---|
| Calories | 130 kcal | 205 kcal |
| Protein | 2.7 g | 4.3 g |
| Carbohydrates | 28.2 g | 44.6 g |
| Fiber | 0.4 g | 0.63 g |
| Sugars | 0.05 g | 0.08 g |
| Fat | 0.28 g | 0.44 g |
| Sodium | 1 mg | 1.6 mg |
Rice nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 130 kcal | — |
| Protein | 2.7 g | 5 % |
| Total fat | 0.28 g | 0 % |
| Saturated fat | 0.08 g | 0 % |
| Monounsaturated fat | 0.09 g | — |
| Polyunsaturated fat | 0.08 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 28.2 g | 10 % |
| Dietary fiber | 0.4 g | 1 % |
| Total sugars | 0.05 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 µg | 0 % |
| Vitamin C | 0 mg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.04 mg | 0 % |
| Vitamin K | 0 µg | 0 % |
| B1 · Thiamin | 0.16 mg | 14 % |
| B2 · Riboflavin | 0.01 mg | 1 % |
| B3 · Niacin | 1.5 mg | 9 % |
| B6 | 0.09 mg | 5 % |
| B9 · Folate | 97 µg | 24 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 10 mg | 1 % |
| Iron | 1.2 mg | 7 % |
| Magnesium | 12 mg | 3 % |
| Phosphorus | 43 mg | 3 % |
| Potassium | 35 mg | 1 % |
| Sodium | 1 mg | 0 % |
| Zinc | 0.49 mg | 4 % |
| Selenium | 7.5 µg | 14 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.01 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other grains, breads & pasta
Of 16 foods in this family on Micela, rice ranks 14th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍘 Rice cracker | 416 | 10 g |
| 2 | 🥐 Croissant | 406 | 8.2 g |
| 3 | 🥣 Oats | 389 | 16.9 g |
| 4 | 🍿 Popcorn | 387 | 12.9 g |
| 5 | 🥨 Pretzel | 384 | 10 g |
| 6 | 🌾 Wheat | 340 | 13.2 g |
| 7 | 🧇 Waffle | 291 | 7.9 g |
| 8 | 🫓 Flatbread | 275 | 9.1 g |
| 9 | 🥖 Baguette | 272 | 10.8 g |
| 10 | 🍞 Bread | 266 | 8.8 g |
| 11 | 🥯 Bagel | 264 | 10.6 g |
| 12 | 🥞 Pancakes | 227 | 6.4 g |
| 13 | 🍝 Pasta | 158 | 5.8 g |
| 14 | 🍚 Rice | 130 | 2.7 g |
| 15 | 🍺 Barley | 123 | 2.3 g |
| 16 | 🌱 Quinoa | 120 | 4.4 g |
Where it comes from
Yangtze valley, China.
Approximate origin, under review.
Frequently asked questions
How many calories does rice have?
100 g of rice has 130 kcal. 1 cup, cooked (158 g) has 205 kcal.
How much protein does rice have?
2.7 g per 100 g; 4.3 g in 1 cup, cooked.
How many carbs does rice have?
28.2 g of carbohydrates per 100 g, of which 0.4 g is fiber and 0.05 g sugars.
What vitamins and minerals does rice have?
The ones it provides most per 100 g, by Daily Value: folate (vitamin B9), 24 %; selenium, 14 %; vitamin B1 (thiamin), 14 %; carbohydrates, 10 %.
Where does rice come from?
Yangtze valley, China. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 20045 · Rice, white, long-grain, regular, enriched, cooked · Rice, white, long-grain, regular, enriched, cooked
One serving (1 cup, cooked) is about 10% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers