Food · Meals, Entrees, and Side Dishes

Yellow rice nutrition facts

A typical portion of yellow rice (1 cup, cooked; 163 g, fat added) has 170 calories and 3g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 88 calories (cooked, NS as to fat) to 343 (yellow rice with seasoning, dry packet mix, unprepared).

Nutrition Facts

Serving size1 cup, cooked (163g)

AmountPortion

Amount per serving

Calories170

% Daily Value*

Total Fat 4g5%

Saturated Fat 0.5g3%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 570mg25%

Total Carbohydrate 30g11%

Dietary Fiber <1g2%

Total Sugars <1g

Includes Added Sugars not declared

Protein 3g6%

Vitamin D 0.2mcg1%

Calcium 20mg1%

Iron 1mg5%

Potassium 310mg7%

* 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 Yellow rice, cooked, fat added, scaled to the portion. Check the USDA record.

Protein per 100 g: 1.8g; more than 22% of 8,218 USDA reference foods
Calories per 100 g: 103; more than 29% of reference foods
Sodium per 100 g: 351mg; more than 76% of reference foods

1 cup, cooked weighs 163 g in USDA's record for Yellow rice, cooked, fat added (FDC 2708421); across 3 records of yellow rice USDA weighs it at 158 to 163 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 72% carbohydrate, 21% fat and 7% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Folate62 µg DFE in 1 cup, cooked (163 g), 15% of the Daily Value
Vitamin B60.2 mg in 1 cup, cooked (163 g), 13% of the Daily Value
Copper0.1 mg in 1 cup, cooked (163 g), 13% of the Daily Value
Magnesium47 mg in 1 cup, cooked (163 g), 11% of the Daily Value
Thiamin0.1 mg in 1 cup, cooked (163 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2708421), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of yellow rice USDA describes

Unprepared has the most calories per 100 g (343); the fewest: Fat not specified (88)

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

All 4 USDA descriptions of yellow rice, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Yellow rice, cooked, fat added	103	1.8 g	2.4 g	351 mg
Yellow rice with seasoning, dry packet mix, unprepared	343	7 g	1.8 g	1,316 mg
Yellow rice, cooked, NS as to fatSame values: Yellow rice, cooked, no added fat	88	1.8 g	0.5 g	340 mg

Every nutrient in this record (65)

The portion is 1 cup, cooked (163 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.87 g	1.76 g	6%
Total lipid (fat)	3.96 g	2.43 g	5%
Carbohydrate, by difference	30.5 g	18.7 g	11%
Energy	168 kcal	103 kcal
Alcohol, ethyl	0 g	0 g
Water	123 g	75.5 g
Total Sugars	0.72 g	0.44 g
Fiber, total dietary	0.65 g	0.40 g	2%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.61 g	0.38 g	3%
Fatty acids, total monounsaturated	1.74 g	1.07 g
Fatty acids, total polyunsaturated	1.32 g	0.81 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	17.9 mg	11.0 mg	1%
Iron, Fe	0.98 mg	0.60 mg	5%
Magnesium, Mg	47.3 mg	29.0 mg	11%
Phosphorus, P	66.8 mg	41.0 mg	5%
Potassium, K	311 mg	191 mg	7%
Sodium, Na	572 mg	351 mg	25%
Zinc, Zn	0.51 mg	0.31 mg	5%
Copper, Cu	0.12 mg	0.073 mg	13%
Selenium, Se	4.40 µg	2.70 µg	8%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	31.0 µg	19.0 µg
Vitamin A, RAE	35.9 µg	22.0 µg	4%
Carotene, beta	24.4 µg	15.0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.46 mg	0.28 mg	3%
Vitamin D (D2 + D3)	0.16 µg	0.10 µg	1%
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	0.13 mg	0.079 mg	11%
Riboflavin	0.049 mg	0.030 mg	4%
Niacin	1.43 mg	0.88 mg	9%
Vitamin B-6	0.22 mg	0.14 mg	13%
Folate, total	40.8 µg	25.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	3.91 mg	2.40 mg	1%
Vitamin K (phylloquinone)	3.91 µg	2.40 µg	3%
Folic acid	32.6 µg	20.0 µg
Folate, food	8.15 µg	5.00 µg
Folate, DFE	61.9 µg	38.0 µg	15%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

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	0.0016 g	0.0010 g
SFA 16:0	0.34 g	0.21 g
SFA 18:0	0.25 g	0.15 g
MUFA 18:1	1.73 g	1.06 g
PUFA 18:2	1.06 g	0.65 g
PUFA 18:3	0.26 g	0.16 g
PUFA 20:4	0.0016 g	0.0010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0033 g	0.0020 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.0065 g	0.0040 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0.0016 g	0.0010 g

Source: USDA FoodData Central, FDC 2708421: 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 yellow rice?

170 in 1 cup, cooked (163 g) of fat added; 88 to 343 per 100 g across USDA's descriptions.

How much protein is in yellow rice?

3g in 1 cup, cooked; 1.8 g per 100 g.

How much sodium is in yellow rice?

570mg in 1 cup, cooked; 351 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