Food
Fish and rice nutrition facts
A typical portion of fish and rice (1 cup; 248 g, fish and rice with cream sauce) has 330 calories and 14g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 133 calories (fish and rice with cream sauce) to 135 (fish and rice with tomato-based sauce).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Fish and rice with cream sauce, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 5.5g
- more than 40% of 8,218 USDA reference foods
- Calories per 100 g
- 133
- more than 38% of reference foods
- Sodium per 100 g
- 305mg
- more than 73% of reference foods
1 cup weighs 248 g in USDA's record for Fish and rice with cream sauce (FDC 2706574).
Where the calories come from: 48% carbohydrate, 34% fat and 17% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium24 µg in 1 cup (248 g), 43% of the Daily Value
- Folate124 µg DFE in 1 cup (248 g), 31% of the Daily Value
- Vitamin B120.6 µg in 1 cup (248 g), 27% of the Daily Value
- Thiamin0.3 mg in 1 cup (248 g), 24% of the Daily Value
- Vitamin B60.3 mg in 1 cup (248 g), 19% of the Daily Value
- Niacin2.9 mg in 1 cup (248 g), 18% of the Daily Value
- Phosphorus171 mg in 1 cup (248 g), 14% of the Daily Value
- Vitamin E1.8 mg in 1 cup (248 g), 12% of the Daily Value
- Copper0.1 mg in 1 cup (248 g), 12% of the Daily Value
- Riboflavin0.1 mg in 1 cup (248 g), 11% of the Daily Value
- Vitamin A102 µg RAE in 1 cup (248 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 2706574), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of fish and rice USDA describes
Fish and rice with tomato-based… has the most calories per 100 g (135); the fewest: Fish and rice with cream sauce (133)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Fish and rice with cream sauce | 133 | 5.5 g | 5 g | 305 mg |
| Fish and rice with tomato-based sauce | 135 | 5.4 g | 5.1 g | 310 mg |
| Fish and rice with mushroom sauce | 135 | 5.3 g | 5.2 g | 307 mg |
Every nutrient in this record (65)
The portion is 1 cup (248 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 13.7 g | 5.54 g | 27% |
| Total lipid (fat) | 12.4 g | 4.98 g | 16% |
| Carbohydrate, by difference | 39.1 g | 15.8 g | 14% |
| Energy | 330 kcal | 133 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 180 g | 72.5 g | |
| Total Sugars | 3.27 g | 1.32 g | |
| Fiber, total dietary | 0.50 g | 0.20 g | 2% |
| Cholesterol | 34.7 mg | 14.0 mg | 12% |
| Fatty acids, total saturated | 4.02 g | 1.62 g | 20% |
| Fatty acids, total monounsaturated | 3.90 g | 1.57 g | |
| Fatty acids, total polyunsaturated | 2.92 g | 1.18 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 102 mg | 41.0 mg | 8% |
| Iron, Fe | 1.81 mg | 0.73 mg | 10% |
| Magnesium, Mg | 37.2 mg | 15.0 mg | 9% |
| Phosphorus, P | 171 mg | 69.0 mg | 14% |
| Potassium, K | 236 mg | 95.0 mg | 5% |
| Sodium, Na | 756 mg | 305 mg | 33% |
| Zinc, Zn | 1.09 mg | 0.44 mg | 10% |
| Copper, Cu | 0.10 mg | 0.042 mg | 12% |
| Selenium, Se | 23.6 µg | 9.50 µg | 43% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 99.2 µg | 40.0 µg | |
| Vitamin A, RAE | 102 µg | 41.0 µg | 11% |
| Carotene, beta | 29.8 µg | 12.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.79 mg | 0.72 mg | 12% |
| Vitamin D (D2 + D3) | 1.24 µg | 0.50 µg | 6% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0.50 mg | 0.20 mg | 1% |
| Thiamin | 0.29 mg | 0.12 mg | 24% |
| Riboflavin | 0.15 mg | 0.060 mg | 11% |
| Niacin | 2.91 mg | 1.17 mg | 18% |
| Vitamin B-6 | 0.33 mg | 0.13 mg | 19% |
| Folate, total | 74.4 µg | 30.0 µg | |
| Vitamin B-12 | 0.64 µg | 0.26 µg | 27% |
| Choline, total | 43.6 mg | 17.6 mg | 8% |
| Vitamin K (phylloquinone) | 8.18 µg | 3.30 µg | 7% |
| Folic acid | 67.0 µg | 27.0 µg | |
| Folate, food | 7.44 µg | 3.00 µg | |
| Folate, DFE | 124 µg | 50.0 µg | 31% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.12 g | 0.049 g | |
| SFA 6:0 | 0.089 g | 0.036 g | |
| SFA 8:0 | 0.052 g | 0.021 g | |
| SFA 10:0 | 0.12 g | 0.050 g | |
| SFA 12:0 | 0.15 g | 0.059 g | |
| SFA 14:0 | 0.47 g | 0.19 g | |
| SFA 16:0 | 2.11 g | 0.85 g | |
| SFA 18:0 | 0.77 g | 0.31 g | |
| MUFA 18:1 | 3.74 g | 1.51 g | |
| PUFA 18:2 | 2.52 g | 1.01 g | |
| PUFA 18:3 | 0.31 g | 0.13 g | |
| PUFA 20:4 | 0.017 g | 0.0070 g | |
| PUFA 22:6 n-3 (DHA) | 0.055 g | 0.022 g | |
| MUFA 16:1 | 0.092 g | 0.037 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.050 g | 0.020 g | |
| PUFA 20:5 n-3 (EPA) | 0.0025 g | 0.0010 g | |
| MUFA 22:1 | 0.0025 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0.0074 g | 0.0030 g |
Source: USDA FoodData Central, FDC 2706574: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in fish and rice?
330 in 1 cup (248 g) of fish and rice with cream sauce; 133 to 135 per 100 g across USDA's descriptions.
How much protein is in fish and rice?
14g in 1 cup; 5.5 g per 100 g.
How much sodium is in fish and rice?
760mg in 1 cup; 305 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov