Rice is a staple food for nearly half of the world’s population. It’s versatile, inexpensive, and easy to prepare. With so many varieties available, it can be confusing to figure out proper rice measurements for recipes. One of the most common questions is: how many grams are in 1 cup of rice? The answer depends on the type of rice. Keep reading to find out the gram weight of common rice types per cup.
Quick Answer
Here is a quick overview of how many grams are in 1 cup of various types of rice:
- White rice: 185-200 grams
- Brown rice: 185-215 grams
- Wild rice: 165-170 grams
- Basmati rice: 180-185 grams
- Jasmine rice: 150-170 grams
- Arborio rice: 170-180 grams
The gram weight can vary slightly depending on the rice brand, grain size, and cooking method. But the above numbers provide a general guideline for the most common types. Now let’s look at each in more detail.
White Rice
White rice is the most popular and widely consumed rice type. The grains have had the outer bran layer removed, leaving mostly the starchy endosperm. On average, 1 cup of uncooked white rice weighs around 185-200 grams. Here is a more detailed breakdown:
- Long grain white rice: 190-200g per cup
- Medium grain white rice: 185-195g per cup
- Short grain white rice: 185-190g per cup
Long grain varieties like basmati and jasmine rice tend to be lighter and fluffier than shorter grains. So a cup may contain fewer individual grains and weigh slightly more.
After cooking, white rice expands to about 3 times its original volume. The moisture content increases to 70% water. So 1 cup of cooked white rice weighs much less, around 160 grams.
White Rice Nutrition
Despite the grain processing, white rice retains some key nutrients:
- Carbohydrates: 28 grams per 1/2 cup cooked
- Protein: 4 grams per 1/2 cup cooked
- Iron: 5% Daily Value (DV) per 1/2 cup cooked
- Thiamin: 15% DV per 1/2 cup cooked
- Niacin: 5% DV per 1/2 cup cooked
However, it lacks the fiber content of brown rice and many vitamins and minerals are lost during processing. Overall, white rice is mostly a source of carbohydrate energy.
Brown Rice
Brown rice has the bran layer left intact, giving it a light brown hue, chewy texture, and more nutty flavor. Since the bran takes up volume, brown rice is heavier than white rice. Here are the typical gram weights:
- Long grain brown rice: 200-215g per cup
- Medium grain brown rice: 190-205g per cup
- Short grain brown rice: 185-195g per cup
Again, long grain rices with a fluffier texture will be at the higher end of the weight range. Like white rice, cooked brown rice absorbs moisture and expands to about 3 times its raw volume. A cup of cooked brown rice weighs around 175 grams.
Brown Rice Nutrition
The bran provides brown rice with a much higher nutrient and fiber content:
- Carbohydrates: 22 grams per 1/2 cup cooked
- Protein: 2.5 grams per 1/2 cup cooked
- Fiber: 1.8 grams per 1/2 cup cooked
- Iron: 6% DV per 1/2 cup cooked
- Thiamin: 7% DV per 1/2 cup cooked
- Niacin: 9% DV per 1/2 cup cooked
- Magnesium: 21% DV per 1/2 cup cooked
Brown rice provides more vitamins, minerals, antioxidants, and fiber compared to white rice. The bran contains lignan phytonutrients which may help reduce heart disease risk. Overall, brown rice is nutritionally superior.
Wild Rice
Wild rice is not actually rice, but the seeds of a aquatic grass native to North America. It has a unique texture, nutty flavor, and high protein content compared to regular rice. Here’s how much wild rice weighs per cup:
- Uncooked wild rice: 165-170g per cup
- Cooked wild rice: 160-170g per cup
Wild rice absorbs less moisture during cooking than white or brown rice. So it expands less in volume and retains a firmer, chewier texture. The grain size is also longer and thinner than regular rice.
Wild Rice Nutrition
Wild rice provides more protein, fiber, and several minerals than regular rice:
- Carbohydrates: 35 grams per 1/2 cup cooked
- Protein: 7 grams per 1/2 cup cooked
- Fiber: 1.5 grams per 1/2 cup cooked
- Phosphorus: 15% DV per 1/2 cup cooked
- Zinc: 15% DV per 1/2 cup cooked
Due to the difficult harvesting process, wild rice costs more than regular rice. But it provides a nice change of pace for rice-based dishes.
Basmati Rice
Basmati rice is a fragrant long grain variety originating from India and Pakistan. Its grains remain separate and fluffy when cooked. Here are the gram weights per cup:
- White basmati rice: 180-185g per cup
- Brown basmati rice: 200-210g per cup
Like other long grain rices, basmati weighs more per cup compared to medium or short grains. It triples in volume after cooking, weighing around 160 grams per cooked cup.
Basmati Rice Nutrition
Basmati rice is lower on the glycemic index than other rices. It provides:
- Carbohydrates: 29 grams per 1/2 cup cooked
- Protein: 4 grams per 1/2 cup cooked
- Fiber: 0.5 grams per 1/2 cup cooked (brown basmati has 4x more fiber)
- Thiamin: 25% DV per 1/2 cup cooked
- Niacin: 15% DV per 1/2 cup cooked
The aroma and flavor of basmati makes it ideal for rice pilafs and biryanis. Brown basmati has more nutrients than the white variety.
Jasmine Rice
Like basmati, jasmine rice is an aromatic long grain variety. It has its origins in Thailand and a subtle floral aroma. Here are the gram weights:
- White jasmine rice: 150-170g per cup
- Brown jasmine rice: 160-180g per cup
The grains are smaller and moister than basmati, causing it to weigh less per cup. Jasmine rice doubles in volume after cooking, weighing around 150 grams per cup.
Jasmine Rice Nutrition
This aromatic rice is high in carbohydrates and several B vitamins:
- Carbohydrates: 27 grams per 1/2 cup cooked
- Protein: 2 grams per 1/2 cup cooked
- Thiamin: 6% DV per 1/2 cup cooked
- Niacin: 5% DV per 1/2 cup cooked
- Folate: 6% DV per 1/2 cup cooked
The soft, moist texture and floral aroma of jasmine rice works well in Southeast Asian cuisine.
Arborio Rice
Arborio rice is a short, starchy variety mainly used to make risotto. Since the grains are plump, arborio rice weighs more per cup than other short grain rices. Here are the typical gram weights:
- Arborio rice: 170-180g per cup
The high starch content causes the grains to release starch and absorb liquid while cooking, creating the characteristic creamy texture of risotto. But it causes arborio rice to absorb less moisture than other types. One cup of cooked arborio rice weighs around 160 grams.
Arborio Rice Nutrition
Like other white rices, arborio rice is mostly a source of carbohydrates:
- Carbohydrates: 36 grams per 1/2 cup cooked
- Protein: 2 grams per 1/2 cup cooked
It becomes rich and creamy when cooked slowly in broth. Arborio rice is ideal for risottos but not an ideal everyday rice.
Gram Weights of Different Grain Sizes
As a general rule, the grain size also impacts the weight per cup.
- Long grain rice: 180-200g per cup
- Medium grain rice: 170-190g per cup
- Short grain rice: 160-185 grams per cup
Long grain varieties tend to have a fluffier, lighter structure that weighs more per cup. Shorter, plumper grains are more compact and weigh less per cup.
The grain size and texture also affects cooking properties. Long grains remain separate and fluffy whereas short grains stick together.
Weighing Rice for Recipes
So how should you measure rice for recipes? Using a scale to weigh rice yields the most accuracy:
- Use grams or ounces rather than cup measurements
- Adjust for the rice type and grain size
- Account for any absorption during cooking
For example, a sushi recipe may specify 200g uncooked short grain rice to yield 600g cooked rice.
If using cup measurements, the typical approximation is:
- 1/4 cup uncooked rice = 50 grams
- 1/3 cup uncooked rice = 65 grams
- 1/2 cup uncooked rice = 100 grams
- 1 cup uncooked rice = 185-200 grams
But these can vary based on the rice type, so weighing the uncooked rice is ideal for accuracy. For cooked rice, you can estimate about 150 grams per cup.
Weighing the rice helps ensure perfect portion sizes. This is especially useful when cooking rice in rice cookers or instant pots. You can measure out the exact desired gram quantity of uncooked rice.
Tips for Measuring Rice
Here are some useful tips when measuring rice for recipes:
- Use a digital kitchen scale for portioning rice in grams.
- When using cup measurements, lightly spoon rice into the cup and level off the top.
- Look up how much the specific rice type weighs per cup.
- Account for any liquid absorption during cooking.
- Adjust portions based on the number of servings needed.
- 1/4 to 1/2 cup dry rice per person is a good serving size.
Following these tips helps ensure perfectly cooked rice every time. Combining weight and cup measurements gives you the most control when portioning rice.
Cooking Different Rice Types
To achieve the proper texture, each rice variety has ideal cooking methods and water ratios. Here are some guidelines:
White Rice
- Use a 1:1.5 rice to water ratio.
- Bring water to a boil, then reduce to low simmer.
- Cook for 15-18 minutes for long grain, less time for shorter grains.
Brown Rice
- Use a 1:2 rice to water ratio.
- Bring water to boil then reduce to low simmer.
- Cook for 30-45 minutes until tender.
Wild Rice
- Use a 1:3 rice to water ratio.
- Simmer for 45-55 minutes until grains burst open.
Basmati or Jasmine Rice
- Use a 1:1.25 to 1:1.5 rice to water ratio
- Cook over low heat with a tight lid.
- Cook for 15-20 minutes until fluffy.
Arborio Rice
- Slowly cook in broth, stirring frequently.
- Cook until creamy and al dente, about 20 minutes.
Using the ideal water ratio and cooking technique ensures each rice variety turns out perfectly cooked.
Typical Serving Sizes
How much cooked rice should you serve per person? Here are some general serving size guidelines:
- As part of a main dish: 1/2 to 1 cup cooked rice per person
- As a side dish: 1/4 to 1/2 cup cooked rice per person
- In sushi rolls: About 1/4 to 1/2 cup cooked rice per roll
- In rice pudding: 1/4 to 1/3 cup uncooked rice per person
These serving sizes can vary based on individual appetite and other foods being served. Stick to the lower end of the range if serving rice alongside other starches.
When to Rinse Rice
Should you rinse rice before cooking? Here are some guidelines:
- Rinse basmati, jasmine, or sticky rice to remove excess starch.
- Skip rinsing most long grain white rices.
- Rinse wild, black, or red rice to remove debris.
- Rinse rice for salad dishes to make it less gummy when cooled.
Rinsing involves placing rice in a mesh strainer andrunning water over it, gently rubbing grains together. Drain well before cooking.
Storing Cooked Rice
Cooked rice should be handled carefully to avoid foodborne illness. Here are some storage tips:
- Let rice fully cool before storage.
- Store rice in a sealed container in the refrigerator.
- Use within 3-5 days for best quality and safety.
- Add a little water when reheating to restore moisture.
Freezing cooked rice can allow longer storage. Divide rice into meal-size portions and freeze up to 6 months.
Conclusion
So how many grams are in a cup of rice? The answer depends on the type, ranging from about 150 to 210 grams per cup of uncooked rice. Weighing raw rice gives the most precision. For cooked rice, estimate 155 to 175 grams per cup.
Adjust cooking methods and water ratios based on the rice variety. Use around 1/4 to 1 cup cooked rice per serving. Rinsing certain rices removes excess starch. Store cooked rice properly to ensure food safety. Knowing the gram weight of rice helps create perfect rice dishes every time.
