How many Calories in Rice​

 Rice is a staple in countless diets across the world. But if you're watching your calorie intake or trying to lose weight, you’ve probably asked yourself: how many calories in rice? This comprehensive guide breaks down the calories in rice by type, portion size, cooking method, and its role in a healthy diet.

Calories in Different Types of Rice

Rice isn't a one-size-fits-all food. Different varieties offer different calorie counts and nutritional profiles.

White Rice Calories

White rice is the most commonly consumed type, but it’s also the most processed.

• 100g cooked white rice: ~130 calories
• 1 cup cooked white rice: ~205 calories
• Raw white rice (100g): ~365 calories

Brown Rice Calories

Brown rice is a whole grain and contains more fiber than white rice.

• 100g cooked brown rice: ~112 calories
• 1 cup cooked brown rice: ~215 calories

Basmati Rice Calories

Often used in Indian and Middle Eastern dishes, basmati rice is slightly lower in calories than regular white rice.

• 100g cooked basmati rice: ~121 calories
• 1 cup cooked basmati rice: ~190 calories

Also Read: How Many Calories in Roti?

Jasmine, Wild, and Sticky Rice

• Jasmine rice: ~129 calories per 100g cooked
• Sticky/glutinous rice: ~169 calories per 100g cooked
• Wild rice (technically a grass): ~101 calories per 100g cooked

Calories Based on Quantity

Knowing the serving size is essential when tracking calories in rice.

Whether you’re asking "how many calories in 1 cup of rice?" or "how many calories in 100g of cooked rice?", the answer varies based on type and preparation.

Boiled vs Steamed vs Fried Rice

The cooking method has a significant impact on calorie content.

Boiled Rice

Boiling rice without added fat is the lowest calorie method.

• White boiled rice: ~130 cal/100g
• Brown boiled rice: ~112 cal/100g

Steamed Rice

Steaming is similar in calories to boiling but may retain slightly more moisture.

Fried Rice

Here’s where things change drastically.

• Egg fried rice: ~238 calories per cup
• Chicken fried rice: ~290–330 calories per cup
• Vegetable fried rice: ~250–280 calories per cup

Fried rice includes oil, butter, or ghee, which adds up quickly.

Is Rice Fattening? Let’s Talk Weight Loss

A frequent question is: Is rice fattening? The answer is: not necessarily. It depends on:

• Portion size
• Cooking method
• What you pair rice with

When eaten in moderation, rice can fit into a calorie-controlled diet. If you're trying to slim down, focus on:

• Boiled or steamed rice
• Smaller servings (half cup to one cup)
• Pairing rice with high-protein, high-fiber foods

This makes calories in rice for weight loss a manageable concern.

Nutritional Value of Rice Beyond Calories

Rice isn’t just about calories. It also provides:

Brown rice also contains:

• B vitamins (B1, B3, B6)
• Magnesium
• Iron
• Selenium

Rice Alternatives with Fewer Calories

Looking to cut down on rice calories? Try these low-calorie alternatives:

• Cauliflower rice: ~25 cal per 100g
• Quinoa: ~120 cal per 100g cooked (but higher in protein)
• Barley: ~123 cal per 100g cooked
• Shirataki rice: ~5-10 cal per 100g

These options offer lower calorie counts and higher satiety for dieting.

Conclusion

Rice can be a part of a healthy diet even when you're watching calories — portion control is key. Whether you're asking about calories in boiled rice or comparing rice vs bread calories, what matters most is balance and cooking method.

If you’re trying to lose weight or manage carbs, consider switching to brown rice or cauliflower rice, and stick to 1 cup or less per meal.