GudFude

Calories in white rice

Around 130 kcal per 100 g cooked — easy to scale to your calorie target.

Estimate per serving

100 g cooked white rice

Calories

130 kcal

Protein

2.7 g

Carbs

28 g

Fat

0.3 g

Values are widely-accepted estimates and vary by brand, ripeness, cut, preparation and portion size.

Common serving sizes

ServingCaloriesProteinCarbsFat
1 cup cooked (~158 g)205 kcal4.3 g45 g0.4 g
Side portion (~150 g cooked)195 kcal4 g42 g0.4 g
Uncooked 50 g (~150 g cooked)180 kcal3.5 g40 g0.3 g

Is white rice good for meal planning?

White rice is one of the easiest carbohydrates to portion and plan around. Calories vary a lot between cooked and uncooked, so always check which one your packet shows.

Most home portions land somewhere between 150 g and 200 g cooked. Weighing once gives you a good visual reference for the future.

How to use white rice in a meal plan

  • Side for stir-fries, curries and grilled meats
  • Base for rice bowls with chicken or salmon and vegetables
  • Fried rice with egg, peas and a small amount of oil
  • Mixed with beans for a higher-protein lunch

How to track white rice in GudFude

GudFude is a calorie tracker and meal planner. Add white rice to a meal, pick the serving size that matches what you ate, and your daily totals update instantly. You can save it as a favourite so logging it next time takes one tap.

GudFude shows estimates for general guidance only. It is not medical advice and does not claim to publish a verified global food database. Check packet labels when accuracy matters.

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Frequently asked questions

+How many calories in a portion of white rice?
A typical 150 g cooked portion is around 195 kcal.
+Is white rice fattening?
No food is fattening on its own. Rice is a normal carb and fits any plan that respects your calorie target.
+Cooked or uncooked — which should I log?
Either, just be consistent. The numbers are very different — about 130 kcal per 100 g cooked vs about 360 kcal per 100 g uncooked.
+Are these calorie values exact?
No. They are widely-accepted estimates for a typical portion. Exact calories vary by brand, ripeness, cut, preparation method and portion size. Use the value on your packet when you have one.