Calories in White Rice: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0% DV | 0% |
| Vitamin C | 0% DV | 0% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 0% DV | 0% |
| Vitamin K | 0% DV | 0% |
| Vitamin B6 | 9% DV | 9% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 1% DV | 1% |
| Calcium | 2% DV | 2% |
| Iron | 15% DV | 15% |
| Magnesium | 6% DV | 6% |
| Potassium | 1% DV | 1% |
| Zinc | 5% DV | 5% |
| Sodium | 0% DV | 0% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1 cup cooked (186g).
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Health Benefits of White Rice
How to Track White Rice Accurately
Accurately tracking white rice requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track white rice and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of White Rice
| Serving | Weight | Calories |
|---|---|---|
| 1 cup cooked (186g) | 186g | 242 |
| 1/2 cup cooked (93g) | 93g | 121 |
| 100g cooked | 100g | 130 |
| 1/4 cup dry (45g) | 45g | 162 |
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Frequently Asked Questions
How many calories in White Rice?
White Rice contains 242 calories per 1 cup cooked (186g). Per 100g, white rice provides approximately 130 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track white rice calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is White Rice healthy?
White Rice provides 242 calories, 4.4g protein, 53.2g carbohydrates, and 0.4g fat per serving. White rice is a highly digestible, gluten-free carbohydrate source that is a dietary staple for over half of the world's population. Like all foods, white rice is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track White Rice calories?
The most accurate way to track white rice is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies white rice from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.