Rice is one of the most widely eaten foods on the plane, a staple in cultures around the world and a go-to side dish for everything from curries to stir-fries. But if you're keeping track of calories or working towards specific health goals, you’ll want to know exactly how many calories rice contains. The calorie count varies depending on the type of rice, the portion size, and how it’s cooked.

Calories in White Rice

Cooked white rice contains roughly 130 to 140 calories per 100 grams. A standard serving usually around 180 to 200 grams  will give you about 230 to 270 calories. That’s for plain, boiled white rice with no oil or butter added.

Uncooked white rice is far more calorie-dense because it hasn’t absorbed water yet. 100 grams of uncooked white rice contains about 360 to 370 calories — but that yields around 3 servings once cooked, depending on your water-to-rice ratio.

Calories in Brown Rice

Brown rice is a whole grain, meaning it retains its bran and germ layers, which offer more fibre and nutrients. It’s also slightly higher in calories. Cooked brown rice contains around 110 to 120 calories per 100 grams, but because it's more filling, people often eat slightly less of it. A typical 150-gram serving is about 165–180 calories.

It’s worth noting that brown rice has a lower glycaemic index than white rice, meaning it has a gentler impact on blood sugar levels.

Basmati, Jasmine, and Other Types

Basmati rice, especially when cooked plain, is similar in calorie content to standard white rice, with about 130–140 calories per 100 grams when cooked. Jasmine rice tends to be slightly stickier and more aromatic, with similar calorie content.

Sticky rice (glutinous rice) can range slightly higher  around 140–160 calories per 100 grams cooked depending on how it’s prepared. The same goes for wild rice, which is not technically rice but a grass seed. It contains 100–110 calories per 100 grams cooked but is richer in protein and fibre than most traditional rice types.

Fried, Flavoured, and Packaged Rice

Once oil, butter or sauces are added, rice becomes significantly more calorie dense. Egg fried rice, for example, typically contains around 200–250 calories per 100 grams, due to the added fat and eggs. A small takeaway portion could hit 400–600 calories, depending on ingredients and portion size.

Microwaveable or flavoured rice packs vary widely. Some plain basmati or brown rice pouches are around 180–220 calories per 125-gram serving, while creamy or spiced varieties (like pilau or coconut rice) can push over 300 calories per pouch.

Nutritional Benefits of Rice

Plain rice, especially brown or wild is a clean source of complex carbohydrates, which fuel your brain and muscles. It’s naturally low in fat and sugar, gluten-free, and easy to digest. Brown rice offers more fibre, magnesium, and B vitamins, while white rice is usually enriched to add back some nutrients lost in processing.

Because of its neutral flavour, rice is a great vehicle for nutrient-dense meals, especially when paired with vegetables, lean proteins, and healthy fats.

Downsides of Rice

Rice is carb-heavy and relatively low in fibre and protein, especially white rice. Eating large portions can lead to blood sugar spikes, particularly for people with diabetes or insulin resistance. White rice also ranks medium to high on the glycaemic index, depending on variety and how it’s cooked.

Another consideration is arsenic, a naturally occurring element found in trace amounts in rice, especially brown rice. It’s not a health concern in small quantities, but eating large amounts of rice daily is not recommended, particularly for children. Rinsing rice thoroughly and cooking it with excess water (like pasta) can help reduce arsenic levels.

How Rice Affects Your Diet

Rice isn’t “bad” or “fattening” it’s about portion size, preparation, and what it’s paired with. A small bowl of plain rice is an energy-rich, filling base. But rice paired with creamy sauces, sugary marinades, or fried accompaniments can quickly become calorie heavy.

If you're trying to manage weight, reducing portion size or swapping white rice for brown, cauliflower rice, or quinoa can help lower overall calories while keeping meals satisfying. Adding legumes or vegetables to rice dishes also stretches the volume without a big calorie increase.

Portion Size Is the Biggest Source of Confusion

Most people underestimate how much rice they eat. A standard restaurant portion of rice can easily hit 250 to 300 grams, which means you're getting 350 to 420 calories, even if it’s plain and boiled. And if it’s part of a takeaway meal like curry, stir-fry or burrito bowls, rice can quietly make up half or more of the total calories, without most people realising.

Calorie Difference: Cooked vs Uncooked Rice

This causes a lot of tracking errors. Recipes often list calories for uncooked rice, but people eat cooked rice  which weighs more due to water absorption. For example, 100g of uncooked white rice contains about 360–370 calories, but when cooked it yields about 300g of food  meaning each 100g of cooked rice is only about 130 calories.

If you're using a food scale or meal tracker, always double-check whether you're logging raw or cooked weights, or you could be miscounting calories by 100–200 per meal.

The Type of Rice Alters Satiety, Not Just Calories

While the calorie counts for white, brown, basmati and jasmine rice are similar per gram, how they affect fullness is different. Brown rice contains more fibre and resistant starch, which helps slow digestion and makes it more satisfying. This means you may naturally eat less of it, reducing overall calorie intake without effort.

In contrast, white rice is more refined and digested faster, which can lead to feeling hungrier sooner, especially when eaten alone or in large portions.

Cooking Method Has a Major Impact

Boiled or steamed rice is the base calorie estimate but if you cook rice with oil, butter, or coconut milk, the calorie count can jump by 50–100 calories per 100 grams. Even a teaspoon of oil added to a pot of rice can add over 100 calories to the batch. That's before any sauces or toppings are included.

This is why takeaway or restaurant rice dishes tend to be far higher in calories than home-cooked versions. Even seemingly simple rice sides like pilau, risotto or paella can run 200–300 calories per serving once the fats and extras are factored in.

Reheating Rice Can Change Its Calorie Impact Slightly

There’s some research showing that cooling and reheating rice may increase the resistant starch content, which your body doesn’t digest as fully slightly lowering the effective calorie absorption. It won’t cut the calorie count in half, but it might reduce it by 5–10%. While not a game-changer, this is an interesting angle for those managing insulin sensitivity or aiming to maximise fullness.

Rice Alternatives to Cut Calories

If you’re looking to lower the calorie load of meals built around rice, consider halving the rice and mixing it with vegetables, such as:

  • Cauliflower rice, which has just 25–30 calories per 100g, is a great extender.
  • Shirataki rice (konjac) is virtually calorie-free and absorbs flavours well.
  • Quinoa, while slightly higher in calories, has more protein and fibre, offering better satiety per bite.

These swaps can reduce the calorie impact of rice-based meals without sacrificing volume or texture.

Summary

The calories in rice vary depending on the type and how it's cooked. Plain cooked white rice contains around 130–140 calories per 100 grams, while brown rice is slightly lower per bite but more nutrient-dense. Fried or flavoured rice can be double the calories due to added fats. Rice can support a healthy diet when eaten in balanced portions, especially when combined with fibre and protein to slow digestion and support fullness. Ultimately, it’s not the rice itself, it’s how much you eat and what you eat it with that matters most.

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