FitDexWhite rice — cooked: how many calories?
White rice — cooked carries 130 calories per 100 grams; a typical portion (150 g) comes to 195 calories. The tables below give the same figure in cups, spoons and slices.
- Protein2.7 g
- Carbs28.0 g
- Fat0.3 g
- Fibre0.4 g
- Protein4.1 g
- Carbs42.0 g
- Fat0.4 g
- Fibre0.6 g
Where do the calories come from?
- Protein 9%
- Carbs 89%
- Fat 2%
These percentages come from calories, not from grams: a gram of protein or carbohydrate counts as 4 calories, a gram of fat as 9. Alcohol is left out of the sum, fibre is counted with the carbohydrate, and the total always lands on one hundred.
What do these numbers mean on the plate?
White rice — cooked carries 1.3 calories per gram: 100 calories come to 77 grams. This is the typical range of cooked home food — as the portion grows the calories grow with it, and both move at the same pace.
A typical portion is 150 g. Because tables are written per 100 grams, counting the portion as 100 grams too is a common mistake; for White rice — cooked that means understating the calories by 33%.
In calories, one portion (150 g · 195 kcal) comes to: 149 g Anchovy. Anchovy page
One portion every day adds up to 71,175 calories a year — roughly a 9.2 kg difference. This is a linear estimate and an upper bound: as weight changes, daily needs change with it. Build your own timeline
Most of the weight of cooked grain is water. Confusing dry weight with cooked weight can misstate the calories several times over; the values here are for the cooked state.
Household measure equivalents
| Measure | Gram | Calories | Protein |
|---|---|---|---|
| Tablespoon (15 ml) | 9.9 g | 13 kcal | 0.3 g |
| Small glass (100 ml) | 66 g | 86 kcal | 1.8 g |
| Glass (200 ml) | 132 g | 172 kcal | 3.6 g |
| US cup (240 ml) | 158 g | 206 kcal | 4.3 g |
| Bowl (300 ml) | 198 g | 257 kcal | 5.3 g |
| 1 serving | 150 g | 195 kcal | 4.1 g |
A cup measures 200 millilitres, not 200 grams; the grams in the table therefore come from the food's own bulk density rather than from volume. Packing the cup down or chopping more finely shifts the figure by 10-20%. Convert your own measure
How much of the daily reference intake?
| Nutrient | Daily reference | 100 g | 1 portion · 150 g |
|---|---|---|---|
| Calories | 2,000 kcal | 7% | 10% |
| Fat | 70 g | 0% | 1% |
| Carbs | 260 g | 11% | 16% |
| Protein | 50 g | 5% | 8% |
| Fibre | 25 g | 2% | 2% |
The reference values are the figures EU Regulation 1169/2011 gives for an average adult — the %RI column on labels rests on the same numbers. They are not a personal target; the fibre row is not in the regulation, the 25 grams there is EFSA's adequate intake for adults. Work out your own calorie needs
Where does it sit within its group?
It is number 6 of the 8 foods in the Cooked grains and starches group by calories per 100 grams. The group averages 142 kcal; White rice — cooked is 9% below that average.
Lighter options at the same 150 grams
| Food | Calories | Difference | Protein |
|---|---|---|---|
| Bulgur pilaf — cookedGood swap | 125 kcal | −71 kcal | 4.7 g |
| Potato — boiledGood swap | 131 kcal | −65 kcal | 2.8 g |
| Quinoa — cookedGood swap | 180 kcal | −15 kcal | 6.6 g |
The “good swap” mark only appears when an option lowers the calories without also lowering protein and fibre per 100 calories. Unmarked rows save calories but give up nutrient density. Try it with your own portion
How long does it take to burn one portion (150 g)?
- Walking — brisk (5.6 km/h)48 min
- Running — 8 km/h (7:30 min/km)22 min
- Cycling — 16-19 km/h27 min
These minutes are the NET burn for a 70 kg body: the resting calories that would have been spent sitting on the sofa anyway are already taken out of the total. A heavier body gets the same work done in less time. Calculate with your own weight
Foods with similar calories
Which claims could its label carry?
EU Regulation 1924/2006 ties every label claim to a numeric threshold. White rice — cooked meets 1 of them:
- Fat-free100 g → 0.3 g fat · threshold: at most 0.5 g
The thresholds apply to a product's OWN analysis; the values here come from average composition tables. So this list is not an authorisation, only an estimate of which side of the threshold a product sits on. For drinks the energy and fat thresholds are per 100 millilitres and lower. Interpret your own label
Apply these numbers to your own portion
- Cups to grams converterCups, spoons, slices, handfuls — all converted to grams and calories. The difference: every food is computed with its own density, because a cup is a volume, not a weight. The same 200 ml glass holds 6.6 g of popcorn and 282 g of honey.
- Food swap calculatorWhat do you gain by replacing something you eat with a lighter alternative at the same weight? 80 foods, computed at your own portion. The difference: it marks the swaps that cut calories without cutting protein and fibre.
- Calorie calculatorEnter your height, weight, age and activity level to see your daily calorie needs, basal metabolic rate and macro split in seconds. The same formula as the FitDex app.
- Calories burned calculatorWork out the calories you burn across 27 activities, scaled to your weight and duration. What sets it apart: it subtracts your resting burn, so you see the extra the exercise actually bought you.
The values are averages taken from standard composition tables; a 10-15% difference between two products with the same name is normal, and the cooking method can double that gap. This page is for information and is not medical advice.