How many calories are in a cup of white rice?
A cup of cooked white rice has 205 calories
A cup of cooked long-grain white rice has 205 calories and 44.5 g of carbs. Half a cup has 103 calories.
Short-grain rice fills a cup more heavily. USDA's cooked cup of short-grain weighs 186 g and has 242 calories, though both kinds have 130 calories per 100 g.
USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. USDA FoodData Central. Rice, white, short-grain, enriched, cooked. Source checked September 29, 2026.
Half a cup to 2 cups, and instant rice
2 cups of cooked long-grain rice come to 316 g and 411 calories.
Prepared instant rice has 124 calories per 100 g, fewer than regular. USDA's cup of it weighs 165 g, so a cup still comes to 205 calories.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 cup cooked long-grain rice | 158 g | 205 | 4.3 | 44.5 | 0.4 | 0.6 | 0.1 | 1.6 | 0 | USDA portion, 1 cup |
| Half a cup of cooked long-grain rice | 79 g | 103 | 2.1 | 22.3 | 0.2 | 0.3 | 0 | 0.8 | 0 | Half a cup, computed from USDA's 1 cup |
| 2 cups cooked long-grain rice | 316 g | 411 | 8.5 | 89 | 0.9 | 1.3 | 0.2 | 3.2 | 0 | 2 cups, computed from USDA's 1 cup |
| 1 cup cooked short-grain rice | 186 g | 242 | 4.4 | 53.4 | 0.4 | Not reported | Not reported | 0 | Not reported | USDA portion, 1 cup |
| 1 cup prepared instant rice | 165 g | 205 | 3.6 | 44.2 | 0.8 | 1 | 0 | 6.6 | 0 | USDA portion, 1 cup |
| 1 cup dry long-grain rice | 185 g | 675 | 13.2 | 147.9 | 1.2 | 2.4 | 0.2 | 9.3 | 0 | USDA portion, 1 cup |
USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. USDA FoodData Central. Rice, white, short-grain, enriched, cooked. USDA FoodData Central. Rice, white, long-grain, precooked or instant, enriched, prepared. USDA FoodData Central. Rice, white, long-grain, regular, raw, enriched. Source checked September 29, 2026.
White rice nutrition facts, per cup
A cup of cooked long-grain white rice has 44.5 g of carbs, 4.3 g of protein, 0.6 g of fiber and 0.4 g of fat.
Choosing a side? Brown rice, quinoa, oats and pasta each have a page, and another page puts brown and white rice side by side. Every food is in the calorie references.
| Nutrient | 1 cup cooked long-grain rice | Per 100 g |
|---|---|---|
| Calories | 205 kcal | 130 kcal |
| Protein | 4.3 g | 2.7 g |
| Carbs | 44.5 g | 28.2 g |
| Fat | 0.4 g | 0.3 g |
| Fiber | 0.6 g | 0.4 g |
| Sugar | 0.1 g | 0.1 g |
| Sodium | 1.6 mg | 1 mg |
- Calories in brown rice
- Calories in quinoa
- Calories in oats
- Calories in pasta
- Brown rice vs white rice
- All calorie references
USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. Source checked September 29, 2026.
Long-grain, short-grain, instant or dry
Cooked long-grain and short-grain white rice both have 130 calories per 100 g. Prepared instant rice has 124.
Dry long-grain rice has 365 calories per 100 g, and a dry cup weighs 185 g and has 675 calories. Use that number only if you measured the rice before cooking.
USDA's short-grain record lists no fiber or sugar value.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Cooked long-grain white rice | 100 g | 130 | 2.7 | 28.2 | 0.3 | 0.4 | 0.1 | 1 | 0 |
| Dry long-grain white rice | 100 g | 365 | 7.1 | 80 | 0.7 | 1.3 | 0.1 | 5 | 0 |
| Cooked short-grain white rice | 100 g | 130 | 2.4 | 28.7 | 0.2 | Not reported | Not reported | 0 | Not reported |
| Prepared instant white rice | 100 g | 124 | 2.2 | 26.8 | 0.5 | 0.6 | 0 | 4 | 0 |
USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. USDA FoodData Central. Rice, white, long-grain, regular, raw, enriched. USDA FoodData Central. Rice, white, short-grain, enriched, cooked. USDA FoodData Central. Rice, white, long-grain, precooked or instant, enriched, prepared. Source checked September 29, 2026.
Weigh the rice in your bowl
Put your bowl on the scale, zero it, add the cooked rice and enter the grams. The calculator uses cooked long-grain white rice.
Rice under a stir-fry or curry? Tell TrueCal the whole dish and review its estimate.
158 g has about 205 calories.
USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. Source checked September 29, 2026.
How many carbs does a cup of cooked white rice have?
A cup of cooked long-grain white rice has 44.5 g of carbs, with 0.6 g of fiber. Half a cup has 22.3 g.
USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. Source checked September 29, 2026.
Does rice have more calories dry or cooked?
By weight, dry long-grain rice has 365 calories per 100 g and cooked has 130. A cup of dry rice has 675 calories, so check which one you measured.
USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. USDA FoodData Central. Rice, white, long-grain, regular, raw, enriched. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. USDA FoodData Central. Rice, white, long-grain, regular, raw, enriched. USDA FoodData Central. Rice, white, short-grain, enriched, cooked. USDA FoodData Central. Rice, white, long-grain, precooked or instant, enriched, prepared. Source checked September 29, 2026.