White rice calories
Per 100 g, white rice has 130 kcal, 2.7 g of protein and 0.4 g of fiber. A usual serving of 158 g lands near 205 kcal.
A serving covers about 10% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 185 to 226 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (158 g) |
|---|---|---|
| kcal | 130 | 205 |
| Protein, g | 2.7 | 4.3 |
| Fat, g | 0.3 | 0.5 |
| Carbs, g | 28.2 | 44.6 |
| Fiber, g | 0.4 | 0.6 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 79 g | 103 kcal | 92-113 | 3,200 |
| 1 · 158 g | 205 kcal | 185-226 | 6,400 |
| 1½ · 237 g | 308 kcal | 277-339 | 9,600 |
| 2 · 316 g | 411 kcal | 370-452 | 12,800 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 6,400 steps, or 50 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Bulgur | 83 | 151 kcal / 182 g | 3.1 g |
| Buckwheat | 92 | 155 kcal / 168 g | 3.4 g |
| Semolina porridge | 95 | 228 kcal / 240 g | 3.9 g |
| Couscous | 112 | 176 kcal / 157 g | 3.8 g |
| Millet porridge | 119 | 207 kcal / 174 g | 3.5 g |
| Quinoa | 120 | 222 kcal / 185 g | 4.4 g |
| Brown rice | 123 | 248 kcal / 202 g | 2.7 g |
| Pearl barley | 123 | 193 kcal / 157 g | 2.3 g |
| White rice | 130 | 205 kcal / 158 g | 2.7 g |
Lightest in this group per 100 g: Bulgur.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 169757 (Rice, white, long-grain, regular, unenriched, cooked without salt).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in rice?
White rice has about 130 kcal per 100 g. A typical 158 g serving is about 205 kcal, and realistically anywhere from 185 to 226 kcal depending on the recipe and portion.
How much protein is in white rice?
2.7 g of protein per 100 g, or about 4.3 g in a 158 g serving.
Your plate isn't a lab sample
Snap your own white rice and Kalorea estimates what's actually on your plate, with a range and macros.