White Rice Nutrition Facts: Calories, Macros & Health Benefits

Summary: One cup cooked (150g) of white rice contains 226 calories, 4.8g protein, 50.9g carbs, and 0.5g fat. White Rice is a good source of essential vitamins and minerals.

How Many Calories Are in White Rice?

One cup cooked (150g) of white rice contains 226 calories. Here’s the complete nutrition breakdown:

White Rice Nutrition Facts

Is White Rice Good for You?

White rice can be part of a healthy diet when consumed in moderation. One cup of cooked white rice provides 226 calories with 4.8g of protein and 1.0mg of zinc (9% daily value), making it a practical carbohydrate source for energy and immune function. However, its high glycemic index (73) means it raises blood sugar quickly, so pairing it with protein or fiber-rich foods is recommended.

Key Health Benefits of White Rice

• Energy Source: With 50.9g of carbohydrates per cup, white rice provides easily digestible glucose for quick energy, making it ideal for athletes and active individuals.

• Zinc Support: One serving delivers 1.0mg of zinc (9% DV), a mineral essential for immune function, wound healing, and protein synthesis.

• Low in Fat and Cholesterol-Free: At just 0.45g total fat and 0mg cholesterol, white rice is heart-healthy and suitable for low-fat diets.

• Naturally Gluten-Free: White rice contains no gluten, making it safe for people with celiac disease or gluten sensitivity.

• Phosphorus for Bone Health: Providing 49.5mg of phosphorus (4% DV) per cup, white rice supports bone structure and mineral metabolism.

White Rice vs Brown Rice

Brown rice retains its bran and germ layers, making it nutritionally denser than white rice. While brown rice contains significantly more fiber (about 3.5g vs. 1.4g per cooked cup) and slightly more vitamins and minerals, white rice is lower in calories and has a softer texture. Brown rice’s higher fiber content results in a lower glycemic response, making it preferable for blood sugar management, though white rice offers faster carbohydrate absorption for immediate energy needs.

Frequently Asked Questions

How many calories are in white rice?

One cup of cooked white rice contains 226 calories, making it a moderate-calorie carbohydrate source suitable for most diets.

Is white rice good for weight loss?

White rice can support weight loss when portion-controlled and paired with protein and vegetables to increase satiety. However, its high glycemic index may cause blood sugar spikes that increase hunger, so brown rice or other whole grains may be better choices for sustained weight management.

Is white rice gluten-free?

Yes, white rice is naturally gluten-free and safe for people with celiac disease, non-celiac gluten sensitivity, or those following a gluten-free diet.

Why does white rice have a high glycemic index?

White rice has a glycemic index of 73 because the bran and germ—which contain fiber and slow digestion—are removed during processing. This leaves primarily starch, which is rapidly broken down into glucose.

How much protein is in white rice?

One cup of cooked white rice provides 4.8g of protein (10% daily value). While not a complete protein source, combining white rice with legumes, meat, or dairy creates a complete amino acid profile.

How to Track White Rice Nutrition with Gram

Gram’s AI-powered food recognition makes tracking white rice portions simple and accurate. Whether you’re measuring a cup or snapping a photo of your plate, the app identifies your serving size and displays detailed nutrient breakdowns including carbohydrates, protein, and glycemic impact. This real-time tracking helps you monitor how white rice fits into your daily nutrition goals and energy needs.

Nutrition data sourced from USDA FoodData Central. Track white rice and thousands of other foods with the Gram app.