White Rice (Uncooked): Carbs, Protein, Fat & Calories
One serving of white rice, uncooked (¼ cup dry (46 g)) has 36.8 g carbs (36.2 g net), 3.3 g protein, 0.3 g fat and 168 calories. Change the amount below to calculate any portion.
* Based on a 2,000-calorie diet. Rounded averages from USDA FoodData Central.
White Rice (Uncooked) by serving size
| Serving | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| ¼ cup dry (46 g) | 168 | 36.8 g | 36.2 g | 3.3 g | 0.3 g |
| 1 cup dry (185 g) | 675 | 148 g | 145.6 g | 13.1 g | 1.3 g |
| 1 oz (28 g) | 103 | 22.7 g | 22.3 g | 2 g | 0.2 g |
| 100 g | 365 | 80 g | 78.7 g | 7.1 g | 0.7 g |
Key facts
- 90% of its calories come from carbs, 8% from protein and 2% from fat — it is mainly a carbohydrate food.
- Among the 9 foods in Rice, Grains & Pasta, it has the least protein per calorie.
- Among the 9 foods in Rice, Grains & Pasta, it ranks #8 of 9 for lowest net carbs per 100 g.
- One serving (¼ cup dry, 46 g) is 2.5 carb choices (15 g each) — useful for diabetes carb counting.
- Values are for dry (uncooked) weight — rice roughly triples and pasta a little more than doubles when cooked.
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, uncooked?
One serving of white rice, uncooked (¼ cup dry, 46 g) has 36.8 g of carbohydrate, including 0.6 g of fiber, so 36.2 g net carbs. Per 100 g it has 80 g carbs (78.7 g net).
How much protein is in white rice, uncooked?
One serving of white rice, uncooked (¼ cup dry, 46 g) has 3.3 g of protein (7% of the daily value). Per 100 g it has 7.1 g of protein.
How much fat and how many calories are in white rice, uncooked?
One serving of white rice, uncooked (¼ cup dry, 46 g) has 168 calories and 0.3 g of fat, of which 0.1 g is saturated. Per 100 g: 365 calories and 0.7 g fat.
Is white rice, uncooked keto-friendly?
Not really. One serving of white rice, uncooked (¼ cup dry, 46 g) has 36.2 g net carbs, more than a strict 20 g/day keto limit.
Is white rice, uncooked a good source of protein?
It has some protein (3.3 g per serving), but not enough per serving to be called a good source.
Calculators
- Carb Counter — add white rice, uncooked 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.