Grains & Starches
White rice nutrition facts
A 1 undetermined cup (158 g) serving of white rice provides 194 calories, 5 g protein, 41 g carbohydrate, and 1 g fat — about 10% of its calories from protein, 87% from carbohydrate, and 3% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined cup (158 g) | Per 100 g |
|---|---|---|
| Calories | 194 | 123 |
| Protein | 5 g | 3 g |
| Total carbohydrate | 41 g | 26 g |
| Total fat | 1 g | 0 g |
Vitamins & minerals
Per serving (158 g)
- Vitamin E
- 0.02 mg
- Thiamin (B1)
- 0.33 mg
- Riboflavin (B2)
- 0.03 mg
- Niacin (B3)
- 3.65 mg
- Vitamin B6
- 0.25 mg
- Folate (DFE)
- 128 mcg
- Magnesium
- 14.2 mg
- Phosphorus
- 86.9 mg
- Zinc
- 0.58 mg
- Copper
- 0.11 mg
- Manganese
- 0.56 mg
- Selenium
- 14.7 mcg
Photo by Pille R. Priske on Unsplash
Selecting, storing & prepping white rice
- Selecting
- Choose rice with a consistent grain size and color — broken or chalky-looking grains often cook up unevenly.
- Storing
- Uncooked, keeps almost indefinitely in a sealed container in a cool, dry spot, since its low moisture content resists spoilage. Cooked rice should be refrigerated within about two hours and used within a few days.
- Prepping
- Rinsing the grains until the water runs mostly clear removes surface starch, which is what keeps the cooked rice from turning gummy.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined cup (158 g), white rice is an excellent source of Folate, Thiamin, Selenium, Manganese, and Niacin and a good source of Iron, Vitamin B6, and Copper.
% of the FDA Daily Value per 1 undetermined cup (158 g) serving.
Key metrics
Nutrient density
Per 100 kcal, white rice delivers about 5% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest grains & starches to white rice by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like white rice are lower in some essential amino acids. Eating grains & starches together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in white rice?
- A 1 undetermined cup (158 g) serving of white rice has about 194 calories. Per 100 g, it has 123 calories — a moderate calorie density.
- How much protein is in white rice?
- White rice provides about 5 g of protein per 1 undetermined cup (158 g) serving.
- What are the macros in white rice?
- Per serving, white rice has roughly 5 g protein, 41 g carbohydrate, and 1 g fat. By calories, that is 10% protein, 87% carbohydrate, and 3% fat.
- Is white rice high in protein?
- White rice has a protein density of about 2.4 g per 100 kcal, and 10% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in white rice?
- Per 1 undetermined cup (158 g), white rice is a notable source of Folate, Thiamin, Selenium, Manganese, Niacin, and Iron. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of white rice?
- Per 1 undetermined cup (158 g), white rice has 194 calories, 5 g protein, 41 g carbohydrate, and 1 g fat, plus notable amounts of Folate, Thiamin, Selenium, Manganese, Niacin, and Iron. See the full nutrition facts label above for every vitamin and mineral.
Use it
More grains & starches
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 169708 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “White rice Nutrition Facts.” https://nutrifactshub.com/foods/white-rice