Nutrition for White Rice (cooked)

Calories, Protein, Vitamins and More

image of white rice source

White Rice Nutrition Summary

One cup of cooked white rice (186 grams or 0.4 lb) contains 242 calories and 4.4 grams of protein. White rice consist of 69% water, 29% carbohydrates, 2% protein, and less than 1% of fat.

White rice is an excellent source of a few nutrients, including carbohydrates and iron. It also contains significant amounts of thiamin, niacin, folate, manganese and selenium.

In one cup of cooked white rice:

  • Calories: 242
  • Protein: 4.4 g
  • Dietary fiber: 0.6 g
  • Fat: 0.4 g, (Saturated: 0.1 g)
There is no significant amounts of sugar, cholesterol or sodium in white rice.

See the White Rice Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Rice, white, medium-grain, enriched, cooked.

Calories in White Rice

White rice has 242 calories per cup or 130 calories for every 100 grams. Most of its calories are from carbohydrates.

91% of calories in white rice are from carbohydrates, 8% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

The majority, or 91% of the calories in cooked white rice are from carbohydrates. The carbs in white rice are mostly in the form of dietary fiber (100%). 1 cup of white rice has 2% of daily values or 0.6 grams of dietary fiber.

  • Dietary fiber: 0.6 g
There is no significant amounts of sugar or starch in white rice.

Calories from Fat

A small portion, or 2% the calories in cooked White Rice are from fat. White rice is very low in total fat, with 0.4 grams per cup. Most of the fat in white rice are healthier unsaturated fats.

White rice is cholesterol free and trans-fat free.

  • Total fat: 0.4 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol or trans fat in white rice.

Calories Similar to White Rice

Some other grains or pasta with similar calories to white rice by weight:

Protein in White Rice

A great source of protein, a single cup of White Rice contains 9% of recommended daily values or 4.4 grams of protein. In addition, white rice contains significant amounts of all 9 essential amino acids.

  • Protein: 4.43 g
  • Tryptophan: 0.05 g
  • Threonine: 0.16 g
  • Isoleucine: 0.19 g
  • Leucine: 0.37 g
  • Lysine: 0.16 g
  • Methionine: 0.1 g
  • Phenylalanine: 0.24 g
  • Valine: 0.27 g
  • Histidine: 0.1 g

Protein Similar to White Rice

Some other grains or pasta with similar amounts of protein to white rice by weight:
image of white rice

Vitamins and Minerals in White Rice

An good source of nutrients, cooked white rice contains abundant amounts of iron. In fact, a single cup of white rice contains 15% of recommended daily values or 2.8 milligrams of iron.

Vitamins in white rice (1 cup):
  • Thiamin: 0.3 mg
  • Niacin: 3.4 mg
  • Vitamin b6: 0.1 mg
  • Folate: 107.9 ug
Minerals in white rice (1 cup):
  • Calcium: 5.6 mg
  • Potassium: 53.9 mg
  • Iron: 2.8 mg
  • Magnesium: 24.2 mg
  • Zinc: 0.8 mg
  • Selenium: 14 ug
  • Phosphorus: 68.8 mg
  • Copper: 0.1 mg
  • Manganese: 0.7 mg
There is no significant amounts of choline, vitamin a, riboflavin, pantothenic acid, vitamin c, vitamin e, vitamin b12 or vitamin k in white rice.

Similar to White Rice for Iron

Here are some other grains or pasta with similarly abundant amounts of iron to white rice:

White Rice Nutrition Chart

White Rice:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

White Rice in Cooking

White rice is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of white rice.

Friends and Relatives of White Rice

Foods commonly cooked with white rice: Other similar relatives:

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