Calories in Rice

Rice is the most common source of calories and nutrients around the planet. A staple in almost every type of cuisine, about 1/5th of the calories consumed by people worldwide comes from rise. It is easy to farm, filled with energy, and can be used in a multitude of both sweet and savoury meals. There are a huge number of rice varieties and species, some of the most well known of which are basmati rice, jasmine rice, long grained and short grained rice. Most varieties can be eaten with the husk on (brown rice) or with the husk removed (“polished” or white rice). But how many calories in rice of different sorts?

Calories in Rice

The calories in rice will vary depending on the variety of rice, along with the method used to prepare the rice, and also on any other ingredients added to the rice (such as with fried rice). On this page we have listed the calories in three broad categories of rice, those being the Calories in Brown Rice, the Calories in White Rice, and the Calories in Fried Rice. We also delve into the nutritional content of rice, in terms of the vitamins and minerals that rice contains.

Calories in Brown Rice

Brown Rice Serving Size Calories Protein Carbs
Cooked Brown Rice 100g 111 2.58g 23g
Cooked Brown Rice 1 cup 195g 142 5g 44.7g
Uncooked Brown Rice 100g 370 8g 77g
Uncooked Brown Rice 1 cup 185g 684 14.7g 142g

As we can see from this table, there are quite a lot of calories in brown rice. Most of the calories in brown rice come in the form of carbs or carbohydrate, which means that if you are on a low-carb diet, chances are that brown rice will be well and truly off the menu. Brown rice is tremendously versatile, being used in sweet and savoury dishes, as well as hot and cold meals, and even salads. Brown rice can is also used in the Japanese tea drink “Genmaicha”, which contains green tea combined with roasted brown rice. This drink was originally created to reduce the amount of tea needed in the drink (as tea was more expensive than brown rice), and therefore earned the name “People’s Tea”

Calories in White Rice

White Rice Serving Size Calories Protein Carbs
Cooked White Rice 100g 130 2.7g 28g
Cooked White Rice 1 cup 158g 205 4.25g 44.5g
Uncooked White Rice 100g 365 7.1g 80g
Uncooked White Rice 1 cup 185g 675 13.19g 147g

White rice contains about 1.3 calories for every gram of cooked white rice, making it an extremely rich source of calories. Just as with brown rice, most of the calories in white rice come from carbs (about 45% of white rice by weight in fact). Even thought there are plenty of calories in rice, it is still generally considered a healthy food, particularly for people with highly active lifestyles. Boiled or streamed white rice in particular has an extremely low fat content, and can therefore fit in well with the low-fat/high-energy diet popular with many athletes.

Calories in Fried Rice

Fried Rice Serving Size Calories Protein Carbs
Fried Rice 100g 163 4.6g 31g
Fried Rice 1 cup 140g 228 6.5g 43.4g

In many western countries, fried rice is the most common method of eating rice. Because the ingredients of fried rice vary greatly from recipe to recipe, the nutritional information here should only be used as a general guide. The calories in fried rice will depend on how much oil is used to fry the rice, and also what other ingredients are used (if any). It’s important to note that the calories in fried rice are higher than the calories in boiled or steamed rice, and the fat content will also be higher. Fried rice can be served as a side dish, but it can also be served as a meal by itself, particularly if many other ingredients are added to the fried rice, such as broccoli, ham, egg, prawns, onions, etc.

Glycemic Index of Rice: High GI

Rice is considered a High GI food, which means that the calories in rice are absorbed into your system much faster than some other foods such as berries, chickpeas, lentils, and most meats. High GI foods tend to give you a “spike” of energy, rather than providing you with slow-burning, longer lasting energy the way Low GI foods do. For this reason, rice is generally avoided on most weight-loss diets or low calorie eating plans.

Rice Calories and Nutrition

Now that we know how many calories in rice, how to we make use of that information? Well, knowing how many calories are in the food you eat is only half of the nutritional equation: you also need to know how many calories you should eat based on your age, activity level, current weight, and also taking into account any weight target that you have set for yourself. This nutritional calculator will help you find a rough number of calories that you should be eating every day. Keep in mind though that we are all different, and the figures here should only be used as a guide. If you want a more exact nutritional plan, it’s best to see a professional dietician or nutritionist.

How Many Vitamins in Rice?

Rice contains a small to moderate amount of vitamins as well as calories, although there are generally less vitamins in grains than there are in fruit for example. These vitamins listed below are for 100 grams of cooked brown rice.

  • Vitamin B1 (thiamine) – 0.102 mg
  • Vitamin B2 (riboflavin) – 0.012 mg
  • Niacin – 1.33 mg
  • Pantothenic Acid – 0.392 mg
  • Vitamin B6 – 0.149 mg
  • Folate – 4 mcg

How Many Minerals in Rice

Along with the calories and vitamins in rice, there are also a certain number of minerals. Below we have listed the minerals that can be found in 100g of brown rice:

  • Potassium – 79 mg
  • Phosphorus – 77 mg
  • Calcium – 10 mg
  • Magnesium – 44 mg
  • Iron – 0.53 mg
  • Sodium – 1 mg
  • Manganese – 1.097 mg
  • Zinc – 0.62 mg

Rice is an extremely versatile source of energy in the form of calories. If you are on a low-calorie or low carb diet, then any form of rice will probably be off the menu. If you need plenty of energy to support an active lifestyle however, then the calories in rice might be just what is required.

Rice Calories