White Rice (Cooked)
Per serving: 1 cup cooked long-grain rice (158g)
About White Rice (Cooked)
One cup of cooked long-grain white rice provides approximately 205 calories, 4.3 grams of protein, 44.5 grams of carbohydrate, 0.4 grams of fat, and 0.6 grams of fiber. Its low fiber content leaves about 43.9 grams of net carbohydrate per serving.
White rice is a convenient, naturally gluten-free staple. Enriched varieties provide added iron and B vitamins, but the grain generally produces a higher blood-glucose response than intact whole grains. Pairing it with vegetables, legumes, lean protein, and healthy fat can improve meal balance and satiety.
At-a-Glance Stats
Macronutrient Breakdown
205 kcal
Total calories per 1 cup cooked long-grain rice (158g)
Protein
Builds & repairs muscle tissue
9% of typical daily value
Carbohydrates
Primary fuel source for energy
45% of typical daily value
Total Fat
Supports hormones & nutrient uptake
1% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
2% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Provides an easily digested source of carbohydrate for rapid energy and glycogen replacement.
- 2
Enriched white rice supplies added thiamin, folate, and iron that replace nutrients lost during milling.
- 3
Naturally gluten-free and suitable for people who avoid wheat, barley, or rye.
- 4
Very low in fat and sodium when cooked without added oil, butter, or salt.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Cool cooked rice promptly and refrigerate it within two hours. Reheating previously chilled rice may increase resistant starch slightly, but portion size and meal composition still determine its overall glycemic effect.
Diet Compatibility
Frequently Asked Questions
How many calories are in White Rice (Cooked)?›
White Rice (Cooked) contains 205 calories per 1 cup cooked long-grain rice (158g). This includes 4.3g protein (17.2 kcal), 44.5g carbohydrates (178 kcal), and 0.4g fat (3.6 kcal).
How much protein does White Rice (Cooked) have?›
White Rice (Cooked) provides 4.3g of protein per 1 cup cooked long-grain rice (158g).
Is White Rice (Cooked) good for weight loss?›
Very low in fat and sodium when cooked without added oil, butter, or salt. With 205 calories per serving, it can fit well within a calorie-controlled diet.