FOOD REFERENCE
Rice calories: cooked and dry per 100 g
Calories in white long-grain rice, cooked in water or dry. Calculate serving macros without oil, sauce or other additions.
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For a 100 g serving
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Calories and macros per 100 g
All values are for the edible portion in the stated food state.
| Food | Calories, kcal | Protein, g | Fat, g | Carbohydrate, g | Fibre, g |
|---|---|---|---|---|---|
| White long-grain, cooked without salt | 130 | 2.69 | 0.28 | 28.17 | 0.4 |
| White long-grain, dry | 365 | 7.13 | 0.66 | 79.95 | 1.3 |
Calories in common servings
These are reference edible weights. Weigh your own food for a more precise result.
| Serving | Weight | State | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|---|---|
| 1 cup cooked plain rice | 158 g | White long-grain, cooked without salt | 205.4 | 4.25 g | 0.44 g | 44.51 g |
| Typical serving of cooked rice | 150 g | White long-grain, cooked without salt | 195 | 4.04 g | 0.42 g | 42.26 g |
| Dry rice before cooking | 50 g | White long-grain, dry | 182.5 | 3.57 g | 0.33 g | 39.98 g |
What affects the calorie value
The selected records provide 130 kcal per 100 g for cooked white rice and 365 kcal for dry rice. The difference is water content, not calories disappearing during cooking.
This page covers plain white long-grain rice without salt or additions. Brown rice, risotto, sushi rice and pilaf differ in composition and preparation.
Vitamins and minerals per 100 g
Values come from the same USDA records. They show the amount in the food, not a percentage of an individual daily requirement.
| Nutrient | White long-grain, cooked without salt | White long-grain, dry |
|---|---|---|
| Manganese, mg | 0.47 | 1.09 |
| Selenium, µg | 7.5 | 15.1 |
| Phosphorus, mg | 43 | 115 |
| Magnesium, mg | 12 | 25 |
| Niacin, B3, mg | 0.4 | 1.6 |
| Vitamin B1, mg | 0.02 | 0.07 |
How to calculate more accurately
Select cooked rice when weighing a side dish on your plate. Use the dry record for uncooked rice.
Variety and absorbed water affect values per 100 g. These values do not automatically apply to brown rice, risotto or pilaf.
For your own dish, account for all ingredients and the final weight. This is more precise than applying average cooked rice values to every recipe.
Common questions
Calories in 150 g cooked rice?
For this plain cooked white long-grain rice record, the result is 195 kcal.
How many calories are in 150 g cooked rice?
A 150 g serving of plain cooked white long-grain rice provides 195 kcal.
How much dry rice should I count for a cooked serving?
There is no universal conversion because variety, water and cooking time differ. Weigh the full dry amount and the total cooked yield.
Can these values be used for pilaf?
No. Pilaf includes oil, meat and vegetables and has a different final yield. Calculate it as a complete recipe.
Data source and accuracy
Images are AI-generated illustrations of the food, not photographs of a particular brand.
Source: USDA FoodData Central, SR Legacy, April 2018 release. These are reference values for the described foods, not an analysis of your portion or a specific brand. Checked against the source dataset on 4 September 2026.
Serving calculation: value per 100 g × serving weight / 100. Calories come from the stated source, not from rounded macros. USDA total carbohydrate includes fibre. Do not add fibre again.
For packaged foods, prefer the label. Calculate cooked dishes from their ingredients and actual yield. This reference does not prescribe medical diets.
Original sources
- USDA FDC 169757: Rice, white, long-grain, regular, unenriched, cooked without salt
- USDA FDC 169756: Rice, white, long-grain, regular, raw, unenriched