How many calories are in a standard 1/2 cup cooked (79g) of white rice (cooked)?

A standard 1/2 cup cooked (79g) (79g) of white rice (cooked) contains 103 calories, with 2.1g protein, 22.3g carbs, and 0.2g fat according to USDA FoodData Central (FDC ID: 168878).

Is white rice (cooked) good for a weight loss calorie deficit?

Long-grain white rice steamed. Easy-to-digest complex carbohydrate that quickly replenishes muscle glycogen without gastrointestinal distress. Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

grainsUSDA FDC ID: 168878(Oryza sativa)

White Rice (Cooked) Calories & Nutrition Facts

Q: What is the calorie density of white rice (cooked) per 100g?

Per 100 grams, white rice (cooked) provides 130 kcal, 2.7g protein, 28.2g carbohydrates, and 0.4g dietary fiber.

Quick Answer: A standard 1/2 cup cooked (79g) of white rice (cooked) contains 103 calories. Per 100 grams, white rice (cooked) provides 130 kcal, 2.7g protein, 28.2g carbohydrates, and 0.3g fat based on verified USDA FoodData Central records.

Long-grain white rice steamed. Easy-to-digest complex carbohydrate that quickly replenishes muscle glycogen without gastrointestinal distress. Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

130kcal

per 100 grams cooked (100g)

Protein

2.7g

8% of energy

Carbohydrates

28.2g

87% of energy

Total Fat

0.3g

2% of energy

Serving: 100 grams cooked (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories130 kcal

Total Fat0.3 g

Sodium1 mg

Potassium35 mg

Total Carbohydrate28.2 g

Dietary Fiber0.4 g

Total Sugars0.1 g

Protein2.7 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Steamed / Boiled in water	130 kcal	2.7g	28.2g	0.3g	Expands ~2.4x from dry weight
Fried Rice (oil & egg)	168 kcal	4.5g	23.4g	6.2g	Cooking oil increases caloric density

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

White Rice (Cooked) vs Brown Rice

View Brown Rice →

White rice has slightly higher glycemic response and less fiber (0.4g vs 1.6g per 100g), but is significantly easier to digest around workouts.

White Rice (Cooked) vs Sweet Potato

View Sweet Potato →

Sweet potato provides 34% fewer calories per 100g (86 vs 130 kcal) and substantially higher vitamin A.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 168878)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related grains Foods

Brown Rice (Cooked)112 kcal / 100g Oats (Rolled, Dry)389 kcal / 100g Quinoa (Cooked)120 kcal / 100g Sweet Potato (Baked)86 kcal / 100g White Potato (Baked)77 kcal / 100g

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