White Rice (Cooked): Carbs, Protein, Fat & Calories
One serving of white rice, cooked (1 cup (158 g)) has 44.6 g carbs (43.9 g net), 4.3 g protein, 0.5 g fat and 205 calories. Change the amount below to calculate any portion.
* Based on a 2,000-calorie diet. Rounded averages from USDA FoodData Central.
White Rice (Cooked) by serving size
| Serving | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| 1 cup (158 g) | 205 | 44.6 g | 43.9 g | 4.3 g | 0.5 g |
| ½ cup (79 g) | 103 | 22.3 g | 22 g | 2.1 g | 0.2 g |
| 1 oz (28 g) | 37 | 8 g | 7.9 g | 0.8 g | 0.1 g |
| 100 g | 130 | 28.2 g | 27.8 g | 2.7 g | 0.3 g |
Key facts
- 89% of its calories come from carbs, 9% from protein and 2% from fat — it is mainly a carbohydrate food.
- Among the 9 foods in Rice, Grains & Pasta, it ranks #4 of 9 for lowest net carbs per 100 g.
- One serving (1 cup, 158 g) is 3 carb choices (15 g each) — useful for diabetes carb counting.
Compare with other rice, grains & pasta (per 100 g)
| Food | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| White Rice (Cooked) | 130 | 28.2 g | 27.8 g | 2.7 g | 0.3 g |
| Brown Rice (Cooked) | 123 | 25.6 g | 24 g | 2.7 g | 1 g |
| White Rice (Uncooked) | 365 | 80 g | 78.7 g | 7.1 g | 0.7 g |
| Quinoa (Cooked) | 120 | 21.3 g | 18.5 g | 4.4 g | 1.9 g |
| Pasta / Spaghetti (Cooked) | 158 | 30.9 g | 29.1 g | 5.8 g | 0.9 g |
| Pasta (Uncooked) | 371 | 74.7 g | 71.5 g | 13 g | 1.5 g |
| Rolled Oats (Dry) | 379 | 67.7 g | 57.6 g | 13.2 g | 6.5 g |
| Oatmeal (Cooked with Water) | 71 | 12 g | 10.3 g | 2.5 g | 1.5 g |
| Corn Flakes Cereal | 357 | 84 g | 80.7 g | 7.5 g | 0.4 g |
Frequently asked questions
How many carbs are in white rice, cooked?
One serving of white rice, cooked (1 cup, 158 g) has 44.6 g of carbohydrate, including 0.6 g of fiber, so 43.9 g net carbs. Per 100 g it has 28.2 g carbs (27.8 g net).
How much protein is in white rice, cooked?
One serving of white rice, cooked (1 cup, 158 g) has 4.3 g of protein (9% of the daily value). Per 100 g it has 2.7 g of protein.
How much fat and how many calories are in white rice, cooked?
One serving of white rice, cooked (1 cup, 158 g) has 205 calories and 0.5 g of fat, of which 0.2 g is saturated. Per 100 g: 130 calories and 0.3 g fat.
Is white rice, cooked keto-friendly?
Not really. One serving of white rice, cooked (1 cup, 158 g) has 43.9 g net carbs, more than a strict 20 g/day keto limit.
Calculators
- Carb Counter — add white rice, cooked to a meal and track carbs and net carbs.
- Protein Calculator — how much protein you need per day.
- Fat Calculator — your daily fat and saturated fat limits.