Calories in Rice

100 g of rice has 129 kcal, and 1 cup of rice (158 g) has about 204 kcal.

129 kcalper 100 g

204 kcal in 1 cup (158 g)

Low density · 1.3 kcal per g

Protein 2.7g 9% of the calories
Carbs 28g 89% of the calories
Fat 0.3g 2% of the calories
Fiber 0.4g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 32 minutes of walking, or 11 minutes of running, for a 70 kg body - context, not a debt to work off.

Rice nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 cup (158 g)
Nutrient	Per 100 g	Per serving
Energy	129kcal	204kcal
Fat	0.28g	0.44g
Saturated Fat	0.08g	0.13g
Unsaturated Fat	0.2g	0.32g
Carbs	28g	44.2g
Sugars	0.05g	0.079g
Fiber	0.4g	0.63g
Protein	2.7g	4.2g
Salt	0.61g	0.96g
Water	68g	107g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	0.087g	0.14g
Polyunsaturated	0.076g	0.12g
Omega-3	0.013g	0.021g
ALA	0.013g	0.021g
DHA	0g	0g
EPA	0g	0g
Omega-6	0.062g	0.098g
AA	0g	0g
LA	0.062g	0.098g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.16mg	0.26mg
Vitamin B2 (Riboflavin)	0.013mg	0.021mg
Vitamin B3 (Niacin)	1.5mg	2.3mg
Vitamin B6 (Pyridoxine)	0.092mg	0.15mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	58µg	91.6µg
Vitamin A	0µg	0µg
Vitamin C	0mg	0mg
Vitamin D	0IU	0IU
Vitamin E	0.04mg	0.063mg
Vitamin K	0µg	0µg
Choline	2.1mg	3.3mg

Calcium	10mg	15.8mg
Copper	0.069mg	0.11mg
Iron	1.2mg	1.9mg
Magnesium	12mg	19mg
Phosphorus	43mg	67.9mg
Potassium	35mg	55.3mg
Selenium	7.5µg	11.9µg
Zinc	0.49mg	0.77mg

Beta-carotene	0µg	0µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	0µg	0µg

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in rice

1 cup (158 g) is 204 kcal, about 10% of a 2,000 kcal day.

Low in fat0.28 g per 100 g
Low in saturated fat0.08 g per 100 g
Low in sugars0.05 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of rice

50 g	64 kcal
100 g	129 kcal
158 g1 cup	204 kcal
200 g	258 kcal
316 g2 servings	408 kcal

Any amount g 204 kcal

Foods with similar calories

Other published foods within reach of 129 kcal per 100 g, so the number has something to sit against.

Pasta 28 kcal more 157kcal / 100 g

Quinoa 9 kcal less 120kcal / 100 g

Banana 32 kcal less 97kcal / 100 g

Egg 5 kcal more 134kcal / 100 g

Greek yogurt 35 kcal less 94kcal / 100 g

Shrimp 39 kcal less 90kcal / 100 g

Questions about rice

It depends on the size: small plate (120 g) about 155 kcal; plate (173 g) about 223 kcal; large plate (224 g) about 289 kcal.

It depends on how it is prepared. Per 100 g: cooked 129 kcal, dry 370 kcal. This page shows rice (cooked).

100 g of rice covers this much of an adult's daily need: folate 29%.

Yes, fully plant-based with no animal products.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 cup of rice (158 g) has about 204 kcal. The calorie calculator works out how many you need.

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