Quick Answer
There are 130 calories in 100 grams of cooked white rice. White rice is a refined grain that has had its bran and germ removed, which lowers its fiber and nutrient content. Still, it remains a staple food for many cultures. 100 grams of cooked white rice provides 26 grams of carbohydrates, 2.7 grams of protein and 0.3 grams of fat.
Calories in White Rice
White rice is a staple food consumed by many populations around the world. It’s a source of carbohydrates and energy. However, white rice has a higher glycemic index than brown rice and lacks some of the nutrients found in whole grains. Still, it can be part of a balanced diet when consumed in moderation.
Here is the calorie breakdown for 100 grams of cooked white rice (1):
| Nutrient | Amount |
|---|---|
| Calories | 130 |
| Carbohydrates | 26 g |
| Protein | 2.7 g |
| Fat | 0.3 g |
As you can see, a 100 gram serving of cooked white rice provides 130 calories, most of which come from its carbohydrate content.
Carbohydrates in White Rice
The majority of the calories in white rice come from its carbohydrate content. A 100 gram serving of white rice contains 26 grams of carbohydrates (1).
The carbohydrates in white rice are mostly starch. Starch is made up of long chains of glucose molecules. When we digest starch, enzymes break it down into glucose, which enters the bloodstream and raises blood sugar levels.
For this reason, white rice has a high glycemic index of 73 (2). Foods with a high glycemic index cause larger and more rapid spikes in blood sugar compared to foods with a lower glycemic index.
Despite its high glycemic index, white rice can be part of a healthy diet for most people when consumed in moderation. The key is portion control. Consuming large amounts of white rice or eating it frequently can contribute to high blood sugar and diabetes risk.
Fiber in White Rice
While white rice is high in starch and carbohydrates, it’s low in fiber. A 100 gram serving of cooked white rice provides just 0.4 grams of fiber (1).
Fiber slows the absorption of sugar from foods into the bloodstream, helping control blood sugar levels. Fiber also promotes fullness and healthy digestion.
Since white rice is refined and the bran has been removed, it lacks the fiber found in whole grain brown rice and other unprocessed grains. Therefore, it’s digested and absorbed quickly, leading to more dramatic spikes and crashes in blood sugar.
Protein in White Rice
While white rice is not a significant source of protein, it does contain some. There are 2.7 grams of protein in a 100 gram serving of cooked white rice (1).
The protein in white rice is considered low quality or incomplete. That’s because rice is missing some of the essential amino acids required by the body. Specifically, it’s low in the amino acid lysine.
Animal foods like meats, poultry, fish, eggs and dairy tend to contain high quality, complete proteins. Plant proteins are more often incomplete, so it’s important to eat a variety of protein sources when following a vegetarian or vegan diet.
Though white rice is not the best source of protein, it can contribute to your daily intake, especially when paired with other plant-based foods like beans or lentils.
Fat in White Rice
There is minimal fat in white rice. A 100 gram serving contains just 0.3 grams of fat (1).
The small amount of fat found in white rice consists mostly of linoleic acid, an essential omega-6 fatty acid, as well as some monounsaturated and saturated fats.
The fat content of white rice makes it very low in calories compared to other grains. The low fat content is another reason why white rice is digested rapidly and causes spikes in blood sugar.
Micronutrients in White Rice
Although white rice is a good source of carbohydrates and energy, it does not contain high amounts of micronutrients like vitamins and minerals.
That’s because the bran and germ of the grain are removed during processing to make white rice. The bran and germ contain the majority of the grain’s micronutrients.
Here is an overview of the micronutrients found in a 100 gram serving of cooked white rice (1):
| Micronutrient | Amount | % DV |
|---|---|---|
| Thiamine | 0.02 mg | 2% |
| Niacin | 1.6 mg | 10% |
| Pantothenic acid | 0.504 mg | 10% |
| Vitamin B6 | 0.164 mg | 10% |
| Folate | 8 mcg | 2% |
| Iron | 0.8 mg | 4% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 35 mg | 4% |
| Potassium | 35 mg | 1% |
| Zinc | 0.7 mg | 7% |
As you can see, white rice provides small amounts of B vitamins like thiamine, niacin, pantothenic acid, vitamin B6 and folate. It also contains trace minerals like iron, magnesium, phosphorus, potassium and zinc.
However, since the daily value (DV) percentages are quite low, white rice should not be considered a significant source of vitamins and minerals in the diet. Focus on eating a rainbow of fruits, vegetables, beans, lentils, whole grains, nuts and seeds to meet your daily nutrient needs.
Health Benefits of White Rice
Here are some of the main health benefits associated with white rice:
Easy to Digest
Since the bran has been removed from white rice, it is usually well tolerated and easy to digest. This makes it a good option for those with digestive issues who may not tolerate whole grains well.
White rice can be especially helpful for managing diarrhea, since it is low in fiber and high in starch. The starch adds bulk to stool and may help relieve diarrhea.
Gluten-Free
Rice does not contain the protein gluten. This makes white rice a naturally gluten-free grain option.
Those with celiac disease or a gluten sensitivity must follow a strict gluten-free diet, avoiding wheat, barley and rye. White rice gives these individuals a grain alternative to help vary the diet.
May Support Athletic Performance
For athletes and active individuals, white rice can be an excellent source of easily digested carbs to fuel activity.
The starch in white rice provides quick energy for working muscles. Consuming some white rice before, during or after exercise may benefit high-intensity endurance activities and strength training.
Hypoallergenic
Since the proteins in rice are different than those found in many other grains, rice is generally considered hypoallergenic.
This makes white rice a good grain choice for those with food allergies or sensitivities. However, individuals with rice allergies would need to avoid it.
Downsides of Eating White Rice
While white rice can be included as part of a healthy diet, there are some downsides to consider:
High Glycemic Index
As discussed earlier, white rice has a high glycemic index of 73 (2). This means it causes rapid spikes in blood sugar when consumed, especially in large amounts.
Over time, eating lots of high glycemic index foods can increase the risk of obesity, heart disease and type 2 diabetes (3).
Low in Nutrients
White rice is low in fiber and micronutrients like vitamins and minerals, since the bran and germ have been removed.
While white rice can provide energy in the form of carbohydrates, you’ll need to eat a variety of other nutritious foods to obtain a full range of vitamins and minerals.
May Increase Diabetes Risk
Because of the potential for white rice to cause large, frequent blood sugar spikes, overconsumption may increase the risk of developing type 2 diabetes.
Several large studies have linked regular white rice consumption to increased diabetes risk, especially when white rice makes up a major part of the diet (4, 5).
Linked to Weight Gain
Frequent and large servings of white rice may promote weight gain over time, especially if you are not active.
The refined carbs in white rice are digested quickly and may lead to overeating at subsequent meals. Replacing white rice with whole grains, vegetables, beans or lentils may support weight management.
How to Cook White Rice
White rice is easy to prepare. Here is a simple cooking method:
Ingredients
– 1 cup white rice
– 2 cups water or broth
– Pinch of salt (optional)
Instructions
1. Rinse rice under running water until the water runs clear. This removes excess starch.
2. Add rice and liquid to a pot. Bring to a boil over high heat.
3. Once boiling, reduce heat to low, cover and simmer for 15-20 minutes, until liquid is absorbed.
4. Remove from heat and let stand for 5 minutes before serving. Fluff with a fork.
Tips for Serving White Rice:
– For added flavor, use chicken or vegetable broth instead of water.
– Stir in a tablespoon of butter or olive oil after cooking.
– Top with chopped herbs, spices, nuts or shredded veggies.
– Pair white rice with proteins and veggies for a balanced meal. Popular combinations include rice with beans, meat, tofu or eggs.
Portion Control is Key
Moderate portion sizes of white rice can be part of a healthy diet for many people. Here are some tips:
– Stick to a 1/2 – 1 cup serving size. Measure it out.
– Limit white rice to 2-3 times per week instead of daily.
– Balance rice with plenty of vegetables, fruits, beans, lentils, whole grains and healthy fats.
Be mindful of your serving sizes, especially if you are sedentary or trying to lose weight. It’s easy to overeat calorie-dense refined grains like white rice.
Should You Choose Brown Rice Instead?
Brown rice is a whole grain that contains more nutrients than white rice. It also has a lower glycemic index, meaning it won’t spike your blood sugar as dramatically.
Here’s how white rice compares to brown rice for key nutrients in a 100 gram serving (1, 6):
| White Rice | Brown Rice | |
|---|---|---|
| Calories | 130 | 112 |
| Carbs | 26 g | 23 g |
| Fiber | 0.4 g | 1.8 g |
| Protein | 2.7 g | 2.9 g |
| Iron | 0.8 mg | 0.5 mg |
While brown rice contains more fiber and overall nutrients, white rice is higher in iron and some B vitamins.
For most people, choosing brown rice in place of white rice can offer health advantages like better blood sugar control. However, eating a mix of both varieties as part of a balanced diet can be fine as well.
The Bottom Line
There are 130 calories in 100 grams (1/2 cup) of cooked white rice. It provides mostly carbohydrates with small amounts of protein and almost no fat.
White rice is very low in fiber and nutrients. Though white rice can fit into a healthy diet, moderation is key. Be mindful of portion sizes and balance it out with nutritious foods like vegetables, fruits, lean proteins, whole grains, legumes and healthy fats.
For better blood sugar control, you may want to substitute white rice for whole grains like brown rice, quinoa, farro, barley, buckwheat or oats whenever possible.
