Calories in rice: per cup, per 100 g and per serving
October 6, 2026 · 2 min read
One cup of cooked white rice (about 158 g) has roughly 205 calories. Per 100 g that is about 130 calories. The number climbs quickly once butter or oil goes into the pot, which is why restaurant rice is usually heavier than rice you boil at home.
Rice calories at a glance
| Type (cooked) | Per 100 g | Per cup |
|---|---|---|
| White rice, plain | 130 kcal | about 205 kcal |
| Brown rice, plain | 110–125 kcal | about 215–250 kcal |
| Rice cooked with butter or oil (pilaf style) | 150–170 kcal | about 240–270 kcal |
| Bulgur, plain | 83 kcal | about 150 kcal |
These are averages. A cup of brown rice weighs more than a cup of white rice, which is why it can come out higher per cup even though it is lower per 100 g.
What changes the number
Added fat. A tablespoon of butter is about 100 calories and a tablespoon of oil about 120. Two tablespoons in a pot that serves four adds 50–60 calories to every serving.
Portion size. A measured cup is around 160 g, but takeaway containers and restaurant sides often hold 250–300 g. That single "side of rice" can be anywhere from 200 to 450 calories.
Raw versus cooked. Raw white rice is about 365 calories per 100 g, but it absorbs water and roughly triples in weight as it cooks. When you log rice, use the cooked weight that is actually on your plate.
Macros (100 g plain cooked white rice)
- Carbohydrate: about 28 g
- Protein: about 2.7 g
- Fat: about 0.3 g
Rice is almost entirely carbohydrate, so it does not keep you full for long on its own. Pairing it with protein (chicken, beans, eggs, yogurt) and vegetables makes the meal more filling and more balanced.
Can you eat rice while losing weight?
Yes. Weight loss comes from your total calories for the day, not from avoiding one food. If you are in a calorie deficit, rice fits. A few practical ways to keep it light:
- Serve about half a cup (80–100 g) instead of a full one.
- Halve the butter or oil, or boil the rice without frying it first.
- Swap in bulgur for roughly a third fewer calories and more fiber.
- Fill half the plate with vegetables and protein and keep rice to a quarter.
Estimating the rice on your plate without a scale
Weighing every meal is not realistic for most people. In Cal Crew you take a photo of your plate and AI identifies the rice and everything next to it, then estimates calories and macros. You can adjust the portion afterwards if it looks off. We explain how it works and where it can be wrong in counting calories from a photo.