How Many Calories Are in 100g of Rice? A Complete Guide by Type

Loved rice? Well, everyone likes rice. In fact, the Indian meal is incomplete without rice.

Rice is a staple food in many cultures around the world. Whether you want to enjoy biryani in India, sushi in Japan, or paella in Spain, rice is the star of all these delicious dishes. 

But have you ever wondered how many calories are in 100 grams of rice? 

What is the nutritional value of rice? 

Whether following a specific diet or simply trying to have a balanced lifestyle, knowing the calories in 100g of rice is crucial. 

Here in this blog, let's find out rice's nutritional value, its benefits, and possible side effects. 

Nutritional Value of Rice

The nutritional value of rice may vary based on the type- white, brown, basmati, or jasmine. Here is the average nutritional breakdown of 100 grams of cooked white rice:

Nutrient	Amount
Calories	130 kcal
Carbohydrates	28.2 g
Protein	2.7 g
Fat	0.3 g
Fiber	0.4 g
Water	68%
Iron	1.2 mg
Magnesium	12 mg
Potassium	26 mg

For brown rice, the fiber and nutrient content are higher due to the presence of the bran layer.

100 Gram Rice Calories

100 grams of cooked rice contains 130 calories. However, 100g of uncooked rice contains 365 calories. Here is the significant difference between cooked and uncooked rice.

Rice Type	Calories per 100g (Cooked)	Calories per 100g (Uncooked)
White Rice	130 kcal	365 kcal
Brown Rice	112 kcal	360 kcal
Basmati Rice	121 kcal	360 kcal

Properties of Rice

Rice is more than just calories. It has some unique properties:

• Gluten-Free: Rice is naturally gluten-free, which means it is ideal for people who have celiac disease or gluten sensitivity.
• Easily Digestible: White rice is especially good for digestion, as it is low in fiber and gentle on the digestive system.
• Versatile: This can be used in both savory and sweet dishes.
• Long Shelf Life: Uncooked rice can last years when stored properly.

Health Benefits of Rice

• Good Source of Energy- Rice contains carbohydrates, which are the main source of energy. These carbohydrates are broken down into glucose, which the body uses as fuel for cells, tissues, and organs. Rice is high in carbohydrate content and provides an instant energy boost.
• Supports Heart Health- Brown Rice is good for heart health. It is rich in magnesium and fiber. It also reduces cholesterol and controls visceral body fat and weight. However, it helps maintain blood pressure, the major risk factor for heart disease.
• Aids Digestion- Whole grain rice varieties, like brown and wild rice, contain fiber, which helps prevent constipation and digestion and promotes a healthy gut microbiome.
• Rich in Antioxidants- Some rice varieties, like brown and black rice, contain antioxidants that protect the body against damage from free radicals. 
• Weight Management- Brown rice has a low glycemic index, which helps control blood glucose levels and manage weight. Rice promotes satiety and fullness, which prevents overeating and sheds excess weight. The natural dietary fiber of rice slows down digestion and controls unwanted cravings.
• Reduce the risk of cancer- Rice's high fiber content helps to reduce the development of cancer in the body. It also helps to maintain smooth and regular bowel movements and ensures the smooth passage of food. 
• Improves Nervous System Function- Rice contains B vitamins that support brain health.
• It's a gluten-free grain- Rice is a gluten-free grain, which makes it a good option for people with celiac disease or gluten sensitivity.

Types of Rice 

There are different varieties of rice available across the world- 

• Basmati Rice- 100 grams of cooked basmati rice contains 130 calories. 

One of the popular rice varieties is consumed in most parts of India. It has a strong and nutty fragrance. Its low glycemic index makes it ideal for people with diabetes.

• Jasmine Rice- 100g of cooked jasmine rice contains 170 calories.

This type of rice is popular in Thai and Southeast Asian cultures. It is rich in carbohydrates and great for curries and stir-fry.

• Brown Rice- 100 gms of uncooked Brown rice calories provide 362 kcal

One of the popular rice varieties among fitness freaks. This type of rice is rich in fiber and nutrients like magnesium and B vitamins. It makes you full for longer and reduces cravings.

• White Rice- 100 gms of uncooked white rice provides 360 kcal

This type of rice is popular worldwide. It is processed and quick-cooking rice. Another quality is it is easily digestible but lower in fiber.

• Black Rice- 100 gms of uncooked black rice provides 353 kcal

This rice is popular among Chinese people. It has a chewy and sticky texture. It is rich in antioxidants such as fiber, iron, and protein. 

• Red Rice- 100 gms of uncooked red rice provides 356 kcal

This type of rice contains anthocyanins. It is high in fiber and minerals. It is good for diabetic people and people who want to manage their weight. 

• Sushi Rice- 100-gram sushi rice contains 357 calories. 

This is the popular rice of Japanese cuisine. It is slightly sweet in taste. 

• Parboiled Rice- 100 g of parboiled rice contains 123 calories. 

This rice is partially cooked with husk to retain nutrients. It is higher in nutrients than white rice. 

• Wild Rice- 100 g of wild rice contains 357 calories

It is high in protein, fiber, and antioxidants. This type of rice is great in salads and grain bowls. 

Side Effects of Rice

Rice is generally safe to consume when you eat it in moderation. 

• Weight Gain- Consuming too much white rice can lead to weight gain due to high carb content.
• High Glycemic Index- Too much rice can spike your post-meal blood sugar level and raise insulin levels. 
• Arsenic Content—Rice can contain trace levels of arsenic, which can be harmful if exposed in the long term. Rinsing and cooking in extra water can reduce this risk.
• Lack of Fiber- White rice lacks the fiber that helps with digestion and satiety.

Brown Rice vs White Rice- Which is Healthy?

Feature	White Rice	Brown Rice
Fiber Content	Low	High
Glycemic Index	High	Lower
Nutrients	Less	More (Magnesium, Iron, B Vitamins)
Processing	Highly processed	Minimally processed
Shelf Life	Longer	Shorter
Taste and Texture	Soft and mild	Nutty and chewy

Brown rice is healthier than white rice as it contains higher nutrient and fiber content. However, white rice is easier to digest and is often preferred in cases of digestive issues.

Tips for Consuming White Rice

If you love white rice but are concerned about its health impact, here are some tips for consuming white rice:

1. Watch Portion Sizes- Stick to about half a cup of cooked rice per meal.
2. Rinse Thoroughly- Always wash the rice 2-3 times to reduce excess starch and potential contaminants.
3. Pair with Fiber- Add vegetables or legumes to your rice dishes for better digestion.
4. Use Healthy Cooking Methods- Steam or boil instead of frying.
5. Balance with Protein- Include lean meats, tofu, or eggs to make your meal more balanced.
6. Avoid Processed Add-ons- Skip fatty sauces or fried rice versions high in oil and sodium.

The Key Takeaways

Rice is a versatile and comforting food that can be a part of a healthy diet. But consuming too much of anything can cause side effects. Make a part of your routine and consume in a controlled portion. Knowing the calorie content and nutritional differences between white and brown rice can help you make better food choices. While 100 grams of cooked white rice contains about 130 calories, how you prepare and pair it with other foods matters just as much.

Choose the rice type that suits your health goals, rinse it well, cook it carefully, and enjoy it in moderation. Your body—and your taste buds—will thank you!

FAQ’s

1. How many calories are in 100 cooked rice?

100 grams of cooked rice contains around 130 calories. 

2. How much rice is 500 calories?

To get roughly 500 calories from rice, you'd need about 2.4 cups of cooked white rice. 

3. Is 100g of rice 100g of carbs?

No, 100 grams of rice does not contain 100 grams of carbohydrates, but about 77-80 grams. 

4. What are the benefits of eating rice?

Rice, especially brown rice, is a good energy source. It provides fiber for digestive health and can potentially help with weight management and heart health.

5. Is it healthy to eat rice every day?

Yes, you can eat rice daily, but in a controlled quantity. Opt for brown rice over white rice. 

What vitamins are in rice?

Rice contains various B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and B6, along with vitamin E and minerals like iron, magnesium, and phosphorus.