Grain
White rice (medium-grain, raw, enriched) Nutrition Facts
USDA description: Rice, white, medium-grain, raw, enriched
Per 100 g, White rice (medium-grain, raw, enriched) provides 360 calories. A typical portion, 1 cup (195 g), has 702 calories, 13 g protein, 155 g carbs and 1.1 g fat.
- calories
- 360
- protein
- 6.6 g
- carbs
- 79 g
- fat
- 0.6 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 | 36018% | 6.6 g13% | 79 g29% | 0.6 g1% | 1.4 g5% | n/r |
| 1 cup195 g | 70235% | 13 g26% | 155 g56% | 1.1 g1% | 2.7 g10% | n/r |
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 (medium-grain, raw, enriched) (this page) | 360 | 6.6 g | 79 g | 0.6 g |
| White rice (medium-grain, enriched, cooked) | 130 | 2.4 g | 29 g | 0.2 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 | 6.6 g#35 of 51 grains | 3.7 g#45 of 51 grains |
| Fiber | 1.4 g#38 of 41 grains | 0.8 g#38 of 41 grains |
| Potassium | 86 mg#40 of 51 grains | 48 mg#44 of 51 grains |
| Calcium | 9 mg#42 of 51 grains | 5 mg#46 of 51 grains |
| Iron | 4.4 mg#5 of 51 grains | 2.4 mg#11 of 51 grains |
| Magnesium | 35 mg#24 of 51 grains | 19 mg#34 of 51 grains |
Macronutrient Breakdown
Compared with the median of grains
Per 100 g; median of the 50 grains with a value.
- Calories
- White rice: 360 kcalmedian: 288 kcal
- Protein
- White rice: 6.6 gmedian: 9.8 g
- Carbs
- White rice: 79 gmedian: 52 g
- Fat
- White rice: 0.6 gmedian: 2.1 g
- Fiber
- White rice: 1.4 gmedian: 3.3 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (195 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0.2 g | 1% | 0.3 g | 2% |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 1 mg | <1% | 2 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 9 mg | 1% | 18 mg | 1% |
| Iron | 4.4 mg | 24% | 8.5 mg | 47% |
| Potassium | 86 mg | 2% | 168 mg | 4% |
| Vitamin A (RAE) | 0 µg | 0% | 0 µg | 0% |
| Vitamin C | 0 mg | 0% | 0 mg | 0% |
| Vitamin E | 0.11 mg | 1% | 0.21 mg | 1% |
| Thiamin (B1) | 0.58 mg | 48% | 1.1 mg | 94% |
| Riboflavin (B2) | 0.05 mg | 4% | 0.09 mg | 7% |
| Niacin (B3) | 5.1 mg | 32% | 9.9 mg | 62% |
| Vitamin B6 | 0.14 mg | 9% | 0.28 mg | 17% |
| Folate (approx.) | 231 µg | 58% | 450 µg | 113% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 108 mg | 9% | 211 mg | 17% |
| Magnesium | 35 mg | 8% | 68 mg | 16% |
| Zinc | 1.2 mg | 11% | 2.3 mg | 21% |
| Selenium | 15 µg | 27% | 29 µg | 54% |
| Copper | 0.11 mg | 12% | 0.21 mg | 24% |
| Manganese | 1.1 mg | 48% | 2.1 mg | 93% |
Not reported in this USDA record: Trans fat, Vitamin K.
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 168879 (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.