Nutrition Facts for Rice (Cooked White)
What Is Rice (Cooked White)?
Rice (Cooked White) can be a practical choice when you want food that is familiar, flexible, and easy to include in meal prep.
It fits both quick meals and meal prep, since you can cook it once and reuse it in different recipes across the week.
Per 100g, Rice (Cooked White) is more carb-forward (28g carbs), which makes it a useful energy source around training. Pair it with a lean protein to round out the macros.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Rice (Cooked White) (Per 100g)
The following values are standardized per 100 grams of rice (cooked white).
- Calories
130 kcal
- Protein
2.7 g
- Carbohydrates
28 g
- Fat
0.3 g
Nutrition by Serving Size
Calories and macros for common portion sizes of rice (cooked white).
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 65 kcal | 1.4 g | 14 g | 0.2 g |
| 100g | 130 kcal | 2.7 g | 28 g | 0.3 g |
| 150g | 195 kcal | 4.1 g | 42 g | 0.5 g |
| 200g | 260 kcal | 5.4 g | 56 g | 0.6 g |
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Is Rice (Cooked White) Good for Weight Loss?
Rice (Cooked White) can fit into a weight loss diet when portions are controlled. At 130 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. For best results, combine rice (cooked white) with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Rice (Cooked White)
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons rice (cooked white) can be a useful addition to a balanced diet:
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Works well for volume-friendly meals when you want to stay full on fewer calories.
- Provides useful energy from carbohydrates when you need performance and consistency.
- Keeps macros easier to manage when you want a simpler, leaner plate.
Who Is Rice (Cooked White) Best For?
Weight loss
Rice (Cooked White) can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Rice (Cooked White) is a convenient carb source for training performance. Pair it with a protein you enjoy to support muscle gain.
General health
Rice (Cooked White) can be part of a healthy diet when you balance it with vegetables, adequate protein, and overall calorie intake that matches your goals.
How to Use Rice (Cooked White) in Your Diet
Practical ways to include rice (cooked white) in meals:
- Use rice (cooked white) as the base of a bowl with lean protein and vegetables for an easy calorie-controlled meal.
- For better satiety, add a protein source and keep sauces measured; the base portion stays consistent.
- Turn it into meal prep: cook a batch, then build different bowls across the week to avoid repetition.
- Mix it into soups or stir-fries to make meals more filling without relying on snacks later.
- Use smaller servings on rest days and larger servings around workouts for performance.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log rice (cooked white) and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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