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White rice nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 142 kcal | 356 kcal |
| Protein | 3.2 g | 7.9 g |
| Carbohydrate (available) | 31.3 g | 78.2 g |
| Dietary fibre | 1.1 g | 2.8 g |
| Fat | 0.2 g | 0.5 g |
Serving: 40 g raw, which cooks to about one small katori, weighed raw as IFCT reports it. IFCT 2017 food code A015, "Rice, raw, milled (Oryza sativa)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on white rice
Weigh-it carb
Fits in a weighed portion, counted as the meal's carbohydrate.
- 2.2 g of protein for every 100 kcal.
- One serving gives 3.2 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 1.1 g of fibre in a serving.
How white rice fits a plan that loses fat and keeps muscle
Rice is almost pure starch: 78.2 g of available carbohydrate in every 100 g raw, and only 2.8 g of fibre. That makes it quick energy and easy to overeat, because it fills the plate without filling you for long. The fix is not to drop it but to give it a fixed place: one measured katori beside a larger katori of dal or a protein dish and a full plate of sabzi.
For keeping muscle, rice matters less than what sits next to it. A katori of rice carries 3.2 g of protein, which is 3.2 g of the roughly 58 g a day ICMR-NIN sets for a 70 kg adult. The dal, curd, paneer, egg or fish on the side does the real work. Rice is the fuel for training days; on rest days the same plan simply uses a smaller scoop.
White rice in an Indian kitchen
Measure rice raw, not cooked: a level handful of dry grain is close to the serving on this page, and cooked rice swells unpredictably. Cooking rice in plenty of water and draining it, the old open-pot method, leaves a fluffier grain than a sticky pressure-cooked one. Rice cooled overnight in the fridge and reheated forms some resistant starch, which is digested more slowly. Stretch a katori by mixing in vegetables, as in a vegetable pulao, or serving it with a large bowl of dal and sabzi.
Pair it, or swap it
Pair rice with dal in the 3:1 cereal-to-pulse ratio the ICMR-NIN guidelines describe: the two proteins complete each other. Eating the sabzi and dal first and the rice last is an easy habit that also slows how fast the meal reaches your blood sugar.
Worth knowing
Cooked rice weighs about three times its raw weight, so a heaped serving spoon can hold far more than you think. Fried rice, biryani and curd rice add oil, ghee or full-fat curd on top of the grain's own numbers.
White rice against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| White rice | 356 kcal | 7.9 g | 2.8 g |
| Brown rice, raw | 354 kcal | 9.2 g | 4.4 g |
| Parboiled rice, raw | 352 kcal | 7.8 g | 3.7 g |
| Poha (rice flakes) | 354 kcal | 7.4 g | 3.5 g |