Calories in Every Rice and Grain, Per Cup Cooked (2026)

Rice varieties range from 160 to 240 calories per cup cooked, while other grains range from 150 to 220 calories. Brown rice has more fiber than white rice.

This article compiles calorie and macro data for various rice and grain varieties, providing a comprehensive overview of their nutritional values. The information is sourced from USDA FoodData Central and well-known manufacturer labels, ensuring accuracy and reliability.

How Many Calories Are in Rice Varieties?

Rice is a staple food that varies in calorie content based on its type. The following table details the calorie and macro breakdown for several popular rice varieties per cup cooked.

Type	Calories	Carbs (g)	Protein (g)	Fiber (g)
White Rice	205	45	4	1
Brown Rice	215	45	5	4
Jasmine Rice	205	45	4	1
Basmati Rice	190	39	4	1
Wild Rice	165	35	6	3
Sushi Rice	240	53	4	1

Brown rice offers more fiber compared to white rice, making it a healthier choice despite the similar calorie content.

How Many Calories Are in Other Grains?

Other grains also provide a variety of nutritional benefits and calorie counts. The following table outlines the calorie and macro values for several common grains per cup cooked.

Type	Calories	Carbs (g)	Protein (g)	Fiber (g)
Quinoa	220	39	8	5
Couscous	176	36	6	2
Bulgur	150	33	5	8
Farro	220	45	7	6
Pearl Barley	170	36	4	3
Oatmeal	154	27	6	4
Polenta	145	31	5	2
Millet	200	41	6	2

Quinoa stands out with the highest protein content among these grains, making it a nutritious option.

Which Rice or Grain Has the Fewest Calories?

The following items represent the lowest-calorie options.

1. Polenta (serving): 145 kcal
2. Bulgur (serving): 150 kcal
3. Oatmeal (serving): 154 kcal
4. Wild Rice (serving): 165 kcal
5. Couscous (serving): 176 kcal

Which Rice or Grain Has the Most Calories?

The following items represent the highest-calorie options.

1. Sushi Rice (serving): 240 kcal
2. Quinoa (serving): 220 kcal
3. Farro (serving): 220 kcal
4. Brown Rice (serving): 215 kcal
5. Jasmine Rice (serving): 205 kcal

How to Track Rice and Grains Calories Accurately

Estimating calories in rice and grains can be challenging due to varying portion sizes, density, and preparation methods. Nutrola is an AI nutrition tracking app that identifies rice, grains, and cooked sides from a photo and returns calories and macros from a database of more than 1.8 million verified foods. It also supports barcode scanning for packaged items and voice logging for quick entries. Nutrola is available from €2.50 per month and shows no ads on any tier.

For related references, see calories in eggs by preparation, calories in every milk and milk alternative, and calories in every potato preparation.

How We Calculated These Numbers

Data was compiled from USDA FoodData Central and manufacturer labels, focusing on cooked servings of rice and grains. Values were rounded to the nearest whole number for clarity.

Frequently Asked Questions (FAQ)

How many calories are in a cup of cooked brown rice?

A cup of cooked brown rice contains approximately 215 calories.

Is quinoa healthier than rice?

Quinoa is generally considered healthier than rice due to its higher protein and fiber content.

What is the calorie difference between white and brown rice?

White rice has about 205 calories per cup, while brown rice has about 215 calories, making the difference minimal.

How does cooking affect the calorie content of grains?

Cooking grains typically increases their water content, which can dilute calorie density but does not change the total calories significantly.

Are there any grains lower in calories than rice?

Yes, bulgur and polenta are examples of grains that can be lower in calories than rice.

Which grain has the highest protein content?

Quinoa has the highest protein content among the grains listed, with about 8 grams per cup cooked.

Key Takeaways

• Rice varieties generally range from 160 to 240 calories per cup cooked.
• Brown rice contains more fiber than white rice.
• Quinoa is a high-protein grain option.
• Bulgur is the lowest-calorie grain at 150 calories per cup.
• Sushi rice is the highest-calorie rice at 240 calories per cup.
• Fiber content varies significantly across different grains.