At a glance
- 4.3 g protein and 205 calories per 1 cup (158 g).
- 2.1 g protein per 100 calories: #436 of 536 foods in our USDA list, #47 of 57 in grains & bread.
- 0.6 g fiber and 2 mg sodium per serving.
What is white rice like to eat?
White rice is a staple grain that cooks up soft and mild. It is a base for stir-fries, curries, bowls and beans, and pairing it with a protein food rounds out the meal.
How can you eat more white rice?
Try this
Serve under a chicken or tofu stir-fryMake a rice bowl with beans and salsaCook into fried rice with eggsSimmer into a soft rice soupIs white rice good on a GLP-1?
Plain rice is soft and bland, which can make it easy on low-appetite days, and a small bowl with broth is gentle. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does white rice compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| White rice | 1 cup | 4.3 g | 205 | 2.1 g |
| Brown rice | 1 cup | 5.3 g | 240 | 2.2 g |
| Quinoa | 1 cup | 8.1 g | 222 | 3.7 g |
| Chicken breast | 3 oz | 26.4 g | 140 | 18.8 g |
Close to white rice per calorie: sweet potato (2.2 g), watermelon (2 g), carrots (2 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Rinse rice before cooking for fluffier grains, and cool leftovers quickly before refrigerating.
What's the full nutrition for white rice?
| Nutrient | Per 1 cup (158 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 205 | 130 | |
| Protein | 4.3 g | 2.7 g | 9% |
| Fat | 0.5 g | 0.3 g | |
| Saturated fat | 0.2 g | 0.1 g | 1% |
| Carbohydrate | 44.6 g | 28.2 g | |
| Fiber | 0.6 g | 0.4 g | 2% |
| Sugar | 0.2 g | 0.1 g | |
| Sodium | 2 mg | 1 mg | 0% |
| Calcium | 16 mg | 10 mg | 1% |
| Iron | 1.9 mg | 1.2 mg | 11% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Rice, white, long-grain, regular, enriched, cooked". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
