White Rice: Calories, Nutrition Facts, and Health Benefits (2026)

White rice contains 205 calories per 1 cup cooked (158 g), providing 3.8 g of protein, 45.3 g of carbohydrates, and 0.6 g of fiber. It has 0 mg of vitamin C and 55 mg of potassium, making it a source of easily digestible carbohydrates.

This page provides an overview of the nutritional profile of white rice, focusing on its benefits and impact on health. We will explore its calorie content, nutrient values, and how it compares to other grains.

White Rice Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for white rice per 1 cup cooked and per 100 g. This information highlights its key nutrients and their contributions to daily values.

Values are for 1 cup cooked (158 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	205	130	10%
Protein	3.8 g	2.4 g	8%
Carbohydrates	45.3 g	28.7 g	16%
Fiber	0.6 g	0.4 g	2%
Sugar	0.2 g	0.1 g	-
Fat	0.3 g	0.2 g	0%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	55 mg	35 mg	1%
Folate	92 mcg	58 mcg	23%
Iron	1.90 mg	1.20 mg	11%
Manganese	0.58 mg	0.37 mg	25%

About 91% of white rice calories come from carbohydrates, 8% from protein and 1% from fat.

White Rice by Health Goal

The by-goal ratings section assesses how white rice fits into various dietary goals. This helps to understand its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Fair	205 calories per serving with 0.6 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 33 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Fair	0.6 g fiber per serving supports regularity
Heart health	Good	Potassium (55 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (3.8 g); best as a vitamin-rich choice, not a protein source

White Rice and Blood Sugar

Glycemic index: 73. Glycemic load: 33 per serving.

White Rice has a glycemic index of about 73 and a glycemic load of around 33 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How White Rice Compares to Other Grains

In the comparison table, white rice is evaluated against other grains. This provides context for its nutritional value and health implications.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
White Rice	130	2.4	0.4	28.7
Brown Rice	123	2.7	1.6	25.6
Quinoa	120	4.4	2.8	21.3
Couscous	112	3.8	1.4	23.2

White Rice Myths, Checked

White rice has no nutrients , Misleading. Enriched white rice supplies folate and iron, though it has less fiber than brown.

White rice is fattening , Misleading. A cup is about 205 calories; portions and toppings, not rice itself, drive intake.

How to Track White Rice

Grains swell as they cook, so a cup of cooked white rice is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log white rice accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of white rice?

One cup of cooked white rice contains 205 calories. This makes it a relatively high-calorie food compared to many vegetables and fruits.

Is white rice good for weight loss?

White rice can be part of a weight loss diet when consumed in moderation. It is low in fat and can provide energy, but portion control is important.

Can people with diabetes eat white rice?

People with diabetes can eat white rice, but they should be mindful of portion sizes due to its glycemic index of about 73. It's advisable to pair it with protein or fiber to mitigate blood sugar spikes.

How much folate is in white rice?

White rice contains 92 mcg of folate per serving. Folate is essential for DNA synthesis and repair, making it important for overall health.

Is white rice high in sugar?

White rice has 0.2 g of sugar per cup, which is low. This means it does not significantly contribute to daily sugar intake.

Is white or brown rice healthier?

Brown rice is generally considered healthier than white rice due to its higher fiber content and nutrient density. However, white rice can still be part of a balanced diet.

Key Takeaways

• White rice provides 205 calories per 1 cup cooked.
• It contains 3.8 g of protein and 0.6 g of fiber.
• The glycemic index of white rice is about 73.
• White rice has 0 mg of vitamin C and 55 mg of potassium.
• Each serving offers 92 mcg of folate and 1.90 mg of iron.
• It is low in sugar, with only 0.2 g per cup.