White Rice Nutrition Facts: Calories, Vitamins & Minerals
White Rice nutrition facts per 100 g and per serving
Figures are for: White rice, boiled
| Nutrient | Per 100 g | Serving: plate, 200 g |
|---|---|---|
| Calories | 130 kcal | 260 kcal |
| Energy (kilojoules) | 544 kJ | 1,088 kJ |
| Protein | 2.7 g | 5.4 g |
| Fat | 0.3 g | 0.6 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 28 g | 57 g |
| incl. sugars | 0.1 g | 0.2 g |
| incl. fiber | 0.4 g | 0.8 g |
| Salt | 0.3 g | 0.6 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
130 kcal (544 kJ) per 100 g · P/F/C 2.7/0.3/28 g
Serving (plate, 200 g) — 260 kcal (1,088 kJ) · Nutri-Score B
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is white rice healthy?
Yes. On its nutrient profile, white rice is a healthy choice: grade B on the open 2023 Nutri-Score algorithm.
For
- All green on the traffic light: 0.1 g sugar, 0.3 g salt and 0.1 g saturated fat per 100 g.
Against
- Little fiber: 0.4 g per 100 g.
A typical serving (plate, 200 g) has 260 kcal, 5.4 g protein, 0.6 g fat and 57 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
White rice is milled grain: the bran with most of the fiber and some B vitamins is removed, which makes it soft, quick to cook and easy to digest.
protein 9%fat 2%carbs 89%
Vitamins and minerals in white rice
Per 100 g, the standouts are manganese — 0.47 mg, 21% of the Daily Value; selenium — 7.5 mcg, 14% of the Daily Value.
| Nutrient | Per 100 g | Serving: plate, 200 g | % DV |
|---|---|---|---|
| Niacin (B3) | 0.4 mg | 0.8 mg | 5% |
| Vitamin B6 | 0.09 mg | 0.19 mg | 11% |
| Magnesium | 12 mg | 24 mg | 6% |
| Phosphorus | 43 mg | 86 mg | 7% |
| Zinc | 0.49 mg | 0.98 mg | 9% |
| Copper | 0.07 mg | 0.14 mg | 15% |
| Manganese | 0.47 mg | 0.94 mg | 41% |
| Selenium | 7.5 mcg | 15 mcg | 27% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Rice, white, long-grain, regular, unenriched, cooked without salt” (FDC ID 169757, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
White Rice calories by weight, 50–300 g
150 g of white rice has 195 calories and 200 g has 260. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 65 | 1.4 / 0.2 / 14 |
| 100 g | 130 | 2.7 / 0.3 / 28 |
| 150 g | 195 | 4.1 / 0.5 / 43 |
| 200 g — typical serving | 260 | 5.4 / 0.6 / 57 |
| 250 g | 325 | 6.8 / 0.8 / 71 |
| 300 g | 390 | 8.1 / 0.9 / 85 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
White Rice: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Basmati rice, boiled | 120 | 3.5 / 0.4 / 26 |
| Brown rice, boiled | 123 | 2.7 / 1 / 26 |
| White rice, boiled | 130 | 2.7 / 0.3 / 28 |
| Sushi rice | 150 | 2.6 / 0.3 / 34 |
| White rice, dry | 344 | 7 / 1 / 78 |
| Brown rice, dry | 362 | 7.5 / 3 / 77 |
Calories in dishes with white rice
| Dish | Serving | Kcal per serving | White Rice in it |
|---|---|---|---|
| Shrimp risotto | 300 g | 450 | ≈199 g |
| Porcini risotto | 300 g | 516 | ≈199 g |
| Pumpkin risotto | 310 g | 409 | ≈199 g |
| Salmon risotto | 320 g | 554 | ≈203 g |
| Kimchi fried rice | 350 g | 578 | ≈201 g |
| Gyudon (beef rice bowl) | 360 g | 580 | ≈203 g |
| Arancini with mozzarella | 320 g | 714 | ≈178 g |
| Chicken paella | 370 g | 544 | ≈200 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
White Rice: more nutrition highlights
There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A serving (plate, 200 g) is 260 kcal — roughly 85 min of easy walking or 33 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
White Rice: swaps and alternatives
No need to swap: white rice gets grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 0.1 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair white rice with
A serving of white rice has 0.8 g of fiber (the WHO suggests at least 25 g a day) and 5.4 g of protein (the reference is 56 g a day for a 70 kg adult); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
- Chicken Breast, 100 g — +29 g protein, 137 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 200 g, a typical serving of white rice.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| White Rice | B | 260 | 5.4 | 0.8 |
| Black Beans | A | 264 | 18 | 17 |
| Pasta | A | 270 | 10 | 3.6 |
| Whole Wheat Pasta | A | 248 | 11 | 9 |
White Rice vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Bulgur | 112 | 3.1 / 0.3 / 28 |
| Lentils | 116 | 9 / 0.4 / 20 |
| Quinoa | 120 | 4.4 / 1.9 / 21 |
| Kidney Beans | 120 | 8.7 / 0.5 / 23 |
| White Rice | 130 | 2.7 / 0.3 / 28 |
| Jasmine Rice | 143 | 2.4 / 0.8 / 32 |
| Pinto Beans | 143 | 9 / 0.7 / 26 |
White Rice: head-to-head comparisons
- Is Brown Rice Healthier Than White Rice?
- Is Quinoa Healthier Than White Rice?
- Is Couscous Healthier Than White Rice?
FAQ
How many calories are in 100 g of white rice?
100 g of white rice has 130 calories, with 2.7 g protein, 0.3 g fat and 28 g carbohydrates.
How many calories are in a serving of white rice?
A serving (plate, 200 g) has 260 calories: 5.4 g protein, 0.6 g fat and 57 g carbs.
What are the macros of white rice?
Per 100 g: 2.7 g protein, 28 g carbs and 0.3 g fat. By calories that's about 9% protein, 89% carbs and 2% fat.
How long do you have to walk to burn a serving of white rice?
About 85 min of easy walking or 33 min of cycling for a 70 kg (154 lb) person — that's the 260 calories in a serving (plate, 200 g).
What vitamins and minerals are in white rice?
Per 100 g, white rice is richest in manganese (0.47 mg, 21% DV), selenium (7.5 mcg, 14% DV) — from USDA FoodData Central record 169757.
How much fiber is in white rice?
100 g of white rice has 0.4 g of fiber; a serving (plate, 200 g) has 0.8 g — 3% of the 25 g a day the WHO recommends.
How do the calories in white rice change with the type and cooking method?
Per 100 g it ranges from 120 kcal (basmati rice, boiled) to 362 kcal (brown rice, dry); white rice, boiled is in between, at 130 kcal.
More in grains, beans & sides
OatmealCouscousChickpeasBoiled PotatoesBaked PotatoMashed PotatoesSweet PotatoMac and CheeseSemolina PorridgeOvernight Oats