Nutrition Facts for White Rice
What Is White Rice?
White Rice is one of those “default” foods people come back to when they want predictable nutrition and a meal that fits their calorie target.
It works well as a base for balanced meals, because you can pair it with vegetables for volume, a protein source for satiety, and a sauce or seasoning for enjoyment.
Per 100g, White Rice 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 White Rice (Per 100g)
The following values are standardized per 100 grams of white rice.
- 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 white rice.
| 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 White Rice Good for Weight Loss?
White Rice 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 white rice with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of White Rice
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 white rice 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 White Rice Best For?
Weight loss
White Rice can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
White Rice is a convenient carb source for training performance. Pair it with a protein you enjoy to support muscle gain.
General health
White Rice 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 White Rice in Your Diet
Practical ways to include white rice in meals:
- Use white rice 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 white rice and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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