Food · Cereal Grains and Pasta

White rice nutrition facts

A typical portion of white rice (1 cup; 158 g, long-grain, regular, enriched, cooked) has 210 calories and 4g of protein (USDA FoodData Central). USDA lists 87 descriptions of it: per 100 g they range from 91 calories (with tomatoes and/or tomato-based sauce, no added fat) to 380 (long-grain, precooked or instant, enriched, dry).

Nutrition Facts

Serving size1 cup (158g)

AmountPortion

Amount per serving

Calories210

% Daily Value*

Total Fat 0g1%

Saturated Fat 0g1%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 45g16%

Dietary Fiber <1g2%

Total Sugars 0g

Includes Added Sugars not declared

Protein 4g9%

Vitamin D 0mcg0%

Calcium 20mg1%

Iron 1.9mg11%

Potassium 60mg1%

* 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 Rice, white, long-grain, regular, enriched, cooked, scaled to the portion. Check the USDA record.

Protein per 100 g: 2.7g; more than 28% of 8,218 USDA reference foods
Calories per 100 g: 130; more than 37% of reference foods
Sodium per 100 g: 1mg; more than 4% of reference foods

1 cup weighs 158 g in USDA's record for Rice, white, long-grain, regular, enriched, cooked (FDC 168878); across 76 records of white rice USDA weighs it at 95 to 262 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 89% carbohydrate, 2% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Folate153 µg DFE in 1 cup (158 g), 38% of the Daily Value
Manganese0.7 mg in 1 cup (158 g), 32% of the Daily Value
Selenium12 µg in 1 cup (158 g), 22% of the Daily Value
Thiamin0.3 mg in 1 cup (158 g), 21% of the Daily Value
Niacin2.3 mg in 1 cup (158 g), 15% of the Daily Value
Copper0.1 mg in 1 cup (158 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 168878), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of white rice USDA describes

Long-grain… (FDC 169709) has the most calories per 100 g (380); the fewest: With tomatoes… (FDC 2709009) (91)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 87 USDA descriptions of white rice, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Rice, white, long-grain, regular, enriched, cookedSame values: Rice, white, long-grain, regular, unenriched, cooked without salt	130	2.7 g	0.3 g	1 mg
Rice, white, long-grain, precooked or instant, enriched, dry	380	7.8 g	0.9 g	10 mg
Rice, white, long-grain, parboiled, enriched, drySame values: Rice, white, long-grain, parboiled, unenriched, dry	374	7.5 g	1 g	2 mg
Rice, white, long-grain, regular, raw, enrichedSame values: Rice, white, long-grain, regular, raw, unenriched	365	7.1 g	0.7 g	5 mg
Rice, white, long grain, unenriched, raw	370	7 g	1 g	0 mg
Rice, white, glutinous, unenriched, uncooked	370	6.8 g	0.6 g	7 mg
Rice, white, medium-grain, raw, enrichedSame values: Rice, white, medium-grain, raw, unenriched	360	6.6 g	0.6 g	1 mg
Rice, white, short-grain, enriched, uncookedSame values: Rice, white, short-grain, raw, unenriched	358	6.5 g	0.5 g	1 mg
Rice, white, with lentils, no added fat	115	5.8 g	0.3 g	198 mg
Rice, white, with lentils, NS as to fatSame values: Rice, white, with lentils, fat added	150	5.5 g	4.8 g	189 mg
Rice, white, with cheese and/or cream based sauce, no added fat	152	5.3 g	5.2 g	328 mg
Rice, white, with cheese and/or cream based sauce, NS as to fatSame values: Rice, white, with cheese and/or cream based sauce, fat added	166	5.2 g	7 g	322 mg
Rice, white, with vegetables, cheese and/or cream based sauce, no added fat	134	4.8 g	4.2 g	269 mg
Rice, white, with vegetables, cheese and/or cream based sauce, NS as to fatSame values: Rice, white, with vegetables, cheese and/or cream based sauce, fat added	146	4.7 g	5.7 g	265 mg
Rice, white, with peas, no added fat	116	3.3 g	0.3 g	202 mg
Rice, white, with peas, NS as to fatSame values: Rice, white, with peas, fat added	133	3.2 g	2.4 g	197 mg
Rice, white, steamed, Chinese restaurant	151	3.2 g	0.3 g	5 mg
Rice, white, long-grain, parboiled, enriched, cookedSame values: Rice, white, long-grain, parboiled, unenriched, cooked	123	2.9 g	0.4 g	2 mg
Rice, white, cooked with fat, Puerto Rican style	200	2.8 g	6.3 g	506 mg
Rice, white, with peas and carrots, no added fat	111	2.8 g	0.3 g	230 mg
Rice, white, long-grain, regular, cooked, unenriched, with saltSame values: Rice, white, long-grain, regular, cooked, enriched, with salt	130	2.7 g	0.3 g	382 mg
Rice, white, with peas and carrots, NS as to fatSame values: Rice, white, with peas and carrots, fat added	128	2.7 g	2.5 g	225 mg
Rice, white, cooked, NS as to fat	129	2.7 g	0.3 g	244 mg
Rice, white, cooked, no added fat	129	2.7 g	0.3 g	245 mg
Rice, white, with dark green vegetables, no added fat	107	2.7 g	0.3 g	194 mg
Rice, white, with corn, no added fat	117	2.6 g	0.4 g	182 mg
Rice, white, cooked, made with butter	147	2.6 g	2.6 g	253 mg
Rice, white, with dark green vegetables, NS as to fatSame values: Rice, white, with dark green vegetables, fat added	125	2.6 g	2.5 g	190 mg
Rice, white, cooked, made with oil	151	2.6 g	3.1 g	238 mg
Rice, white, cooked, made with margarine	142	2.6 g	2.1 g	258 mg
Rice, white, cooked, fat added, NS as to fat type	148	2.6 g	2.8 g	246 mg
Rice, white, with corn, NS as to fatSame values: Rice, white, with corn, fat added	134	2.6 g	2.5 g	178 mg
Rice, white, cooked, as ingredient	130	2.5 g	0.4 g	3 mg
Rice, white, with carrots and dark green vegetables, no added fat	107	2.4 g	0.3 g	197 mg
Rice, white, medium-grain, enriched, cookedSame values: Rice, white, medium-grain, cooked, unenriched	130	2.4 g	0.2 g	0 mg
Rice, white, with carrots and dark green vegetables, NS as to fatSame values: Rice, white, with carrots and dark green vegetables, fat added	124	2.4 g	2.4 g	193 mg
Rice, white, short-grain, enriched, cookedSame values: Rice, white, short-grain, cooked, unenriched	130	2.4 g	0.2 g	0 mg
Rice, white, with other vegetables, no added fat	107	2.4 g	0.3 g	185 mg
Rice, white, with dark green vegetables and tomatoes and/or tomato-based sauce, no added fat	99	2.3 g	0.3 g	199 mg
Rice, white, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, no added fat	101	2.3 g	0.3 g	198 mg
Rice, white, with other vegetables, NS as to fatSame values: Rice, white, with other vegetables, fat added	124	2.3 g	2.4 g	181 mg
Rice, white, with dark green vegetables and tomatoes and/or tomato-based sauce, NS as to fatSame values: Rice, white, with dark green vegetables and tomatoes and/or tomato-based sauce, fat added	115	2.3 g	2.3 g	194 mg
Rice, white, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, NS as to fat	115	2.3 g	2.3 g	189 mg
Rice, white, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, fat added	118	2.3 g	2.4 g	194 mg
Rice, white, with vegetables, soy-based sauce, no added fat	94	2.2 g	0.3 g	399 mg
Rice, white, with carrots, no added fat	106	2.2 g	0.3 g	199 mg
Rice, white, with vegetables and gravy, no added fat	95	2.2 g	0.9 g	241 mg
Rice, white, long-grain, precooked or instant, enriched, prepared	124	2.2 g	0.5 g	4 mg
Rice, white, with vegetables, soy-based sauce, NS as to fatSame values: Rice, white, with vegetables, soy-based sauce, fat added	106	2.2 g	1.8 g	393 mg
Rice, white, with carrots, NS as to fatSame values: Rice, white, with carrots, fat added	123	2.2 g	2.4 g	195 mg
Rice, white, with vegetables and gravy, NS as to fatSame values: Rice, white, with vegetables and gravy, fat added	107	2.2 g	2.4 g	237 mg
Rice, white, with carrots and tomatoes and/or tomato-based sauce, no added fat	98	2.1 g	0.3 g	200 mg
Rice, white, with carrots and tomatoes and/or tomato-based sauce, NS as to fatSame values: Rice, white, with carrots and tomatoes and/or tomato-based sauce, fat added	114	2.1 g	2.3 g	196 mg
Rice, white, with soy-based sauce, no added fat	101	2.1 g	0.3 g	491 mg
Rice, white, with tomatoes and/or tomato-based sauce, no added fat	91	2 g	0.3 g	201 mg
Rice, white, glutinous, unenriched, cooked	97	2 g	0.2 g	5 mg
Rice, white, with gravy, no added fat	102	2 g	1.1 g	293 mg
Rice, white, cooked, glutinous	96	2 g	0.2 g	227 mg
Rice, white, with soy-based sauce, NS as to fatSame values: Rice, white, with soy-based sauce, fat added	117	2 g	2.2 g	482 mg
Rice, white, with tomatoes and/or tomato-based sauce, NS as to fatSame values: Rice, white, with tomatoes and/or tomato-based sauce, fat added	107	2 g	2.2 g	198 mg
Rice, white, with gravy, NS as to fatSame values: Rice, white, with gravy, fat added	117	2 g	3 g	287 mg

Every nutrient in this record (88)

The portion is 1 cup (158 g); % DV is for that portion.

Energy, macronutrients and sugars (13)

Nutrient	Per portion	Per 100 g	% DV
Protein	4.25 g	2.69 g	9%
Total lipid (fat)	0.44 g	0.28 g	1%
Carbohydrate, by difference	44.5 g	28.2 g	16%
Ash	0.65 g	0.41 g
Energy	205 kcal	130 kcal
Alcohol, ethyl	0 g	0 g
Water	108 g	68.4 g
Total Sugars	0.079 g	0.050 g
Fiber, total dietary	0.63 g	0.40 g	2%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.12 g	0.077 g	1%
Fatty acids, total monounsaturated	0.14 g	0.088 g
Fatty acids, total polyunsaturated	0.12 g	0.076 g

Minerals (11)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	15.8 mg	10.0 mg	1%
Iron, Fe	1.90 mg	1.20 mg	11%
Magnesium, Mg	19.0 mg	12.0 mg	5%
Phosphorus, P	67.9 mg	43.0 mg	5%
Potassium, K	55.3 mg	35.0 mg	1%
Sodium, Na	1.58 mg	1.00 mg	0%
Zinc, Zn	0.77 mg	0.49 mg	7%
Copper, Cu	0.11 mg	0.069 mg	12%
Fluoride, F	64.9 µg	41.1 µg
Manganese, Mn	0.75 mg	0.47 mg	32%
Selenium, Se	11.8 µg	7.50 µg	22%

Vitamins (25)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.063 mg	0.040 mg	0%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.26 mg	0.16 mg	21%
Riboflavin	0.021 mg	0.013 mg	2%
Niacin	2.33 mg	1.48 mg	15%
Pantothenic acid	0.62 mg	0.39 mg
Vitamin B-6	0.15 mg	0.093 mg	9%
Folate, total	91.6 µg	58.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	3.32 mg	2.10 mg	1%
Vitamin K (phylloquinone)	0 µg	0 µg	0%
Folic acid	86.9 µg	55.0 µg
Folate, food	4.74 µg	3.00 µg
Folate, DFE	153 µg	97.0 µg	38%
Betaine	0.47 mg	0.30 mg
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.049 g	0.031 g
Threonine	0.15 g	0.096 g
Isoleucine	0.18 g	0.12 g
Leucine	0.35 g	0.22 g
Lysine	0.15 g	0.097 g
Methionine	0.10 g	0.063 g
Cystine	0.087 g	0.055 g
Phenylalanine	0.23 g	0.14 g
Tyrosine	0.14 g	0.090 g
Valine	0.26 g	0.16 g
Arginine	0.35 g	0.22 g
Histidine	0.10 g	0.063 g
Alanine	0.25 g	0.16 g
Aspartic acid	0.40 g	0.25 g
Glutamic acid	0.83 g	0.52 g
Glycine	0.19 g	0.12 g
Proline	0.20 g	0.13 g
Serine	0.22 g	0.14 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.0032 g	0.0020 g
SFA 16:0	0.11 g	0.069 g
SFA 18:0	0.0079 g	0.0050 g
MUFA 18:1	0.14 g	0.087 g
PUFA 18:2	0.098 g	0.062 g
PUFA 18:3	0.021 g	0.013 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0016 g	0.0010 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 168878: 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 white rice?

210 in 1 cup (158 g) of long-grain, regular, enriched, cooked; 91 to 380 per 100 g across USDA's descriptions.

How much protein is in white rice?

4g in 1 cup; 2.7 g per 100 g.

How much sodium is in white rice?

0mg in 1 cup; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

White rice compared

Brown rice vs white rice

Quinoa vs white rice

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