Grain
White rice (long-grain, enriched, cooked) Nutrition Facts
USDA description: Rice, white, long-grain, regular, enriched, cooked
Per 100 g, White rice (long-grain, enriched, cooked) provides 130 calories. A typical portion, 1 cup (158 g), has 205 calories, 4.3 g protein, 45 g carbs and 0.4 g fat.
- calories
- 130
- protein
- 2.7 g
- carbs
- 28 g
- fat
- 0.3 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 1307% | 2.7 g5% | 28 g10% | 0.3 g<1% | 0.4 g1% | 0.1 g |
| 1 cup158 g | 20510% | 4.3 g9% | 45 g16% | 0.4 g1% | 0.6 g2% | 0.1 g |
Calories in kcal. n/r = not reported for this food.
Raw, cooked and other forms
Cooking changes water content, so values per 100 g shift. Each row is its own USDA record.
| Form (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| White rice (long-grain, enriched, cooked) (this page) | 130 | 2.7 g | 28 g | 0.3 g |
| White rice (long-grain, enriched, uncooked) | 365 | 7.1 g | 80 g | 0.7 g |
| White rice (long-grain, regular, cooked, enriched, with salt) | 130 | 2.7 g | 28 g | 0.3 g |
How White rice ranks among grains
Rank 1 = the most of that nutrient among the grains on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 2.7 g#58 of 59 grains | 4.1 g#46 of 59 grains |
| Fiber | 0.4 g#49 of 49 grains | 0.6 g#49 of 49 grains |
| Potassium | 35 mg#55 of 59 grains | 54 mg#49 of 59 grains |
| Calcium | 10 mg#46 of 59 grains | 15 mg#36 of 59 grains |
| Iron | 1.2 mg#50 of 59 grains | 1.8 mg#35 of 59 grains |
| Magnesium | 12 mg#54 of 59 grains | 18 mg#43 of 59 grains |
Macronutrient Breakdown
Compared with the median of grains
Per 100 g; median of the 58 grains with a value.
- Calories
- White rice: 130 kcalmedian: 293 kcal
- Protein
- White rice: 2.7 gmedian: 9.8 g
- Carbs
- White rice: 28 gmedian: 55 g
- Fat
- White rice: 0.3 gmedian: 2.1 g
- Fiber
- White rice: 0.4 gmedian: 3.9 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (158 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0.1 g | <1% | 0.1 g | 1% |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 1 mg | <1% | 1.6 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 10 mg | 1% | 16 mg | 1% |
| Iron | 1.2 mg | 7% | 1.9 mg | 11% |
| Potassium | 35 mg | 1% | 55 mg | 1% |
| Vitamin A (RAE) | 0 µg | 0% | 0 µg | 0% |
| Vitamin C | 0 mg | 0% | 0 mg | 0% |
| Vitamin E | 0.04 mg | <1% | 0.06 mg | <1% |
| Vitamin K | 0 µg | 0% | 0 µg | 0% |
| Thiamin (B1) | 0.16 mg | 14% | 0.26 mg | 21% |
| Riboflavin (B2) | 0.01 mg | 1% | 0.02 mg | 2% |
| Niacin (B3) | 1.5 mg | 9% | 2.3 mg | 15% |
| Vitamin B6 | 0.09 mg | 5% | 0.15 mg | 9% |
| Folate (approx.) | 58 µg | 14% | 92 µg | 23% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 43 mg | 3% | 68 mg | 5% |
| Magnesium | 12 mg | 3% | 19 mg | 5% |
| Zinc | 0.49 mg | 4% | 0.77 mg | 7% |
| Selenium | 7.5 µg | 14% | 12 µg | 22% |
| Copper | 0.07 mg | 8% | 0.11 mg | 12% |
| Manganese | 0.47 mg | 21% | 0.75 mg | 32% |
Not reported in this USDA record: Trans fat.
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 168878 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.