White Rice Calories and Nutrition Facts
White Rice has 359 calories per 100 g, with 7 g protein, 80.3 g carbs and 1 g fat. Official USDA analytical record: Rice, white, long grain, unenriched, raw (FDC ID: 2512381).
A 100g serving of white rice contains 359 calories, 7g protein, 80.3g total carbs (80.2g net carbs), and 1g fat.
Energy density
3.59 kcal/g
medium
Protein / 100 kcal
1.9 g
satiety per calorie
Net carbs / 100 g
80.2 g
carbs minus fibre
100 kcal portion
28 g
≈ 1 oz
- Sugars
- 0g
- Fibre
- 0.1g
- Saturated fat
- 0g
- Sodium
- 0mg
Rice, white, long grain, unenriched, raw nutrition facts
The table below shows the complete nutritional profile for rice, white, long grain, unenriched, raw per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate.
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 359 kcal | — |
| Protein | 7 g | 14% |
| Carbohydrate | 80.3 g | 29% |
| Fat | 1 g | 1% |
| Sugars | 0 g | — |
| Fibre | 0.1 g | 0% |
| Saturated fat | 0 g | 0% |
| Sodium | 0 mg | 0% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
White Rice calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 3.59 kcal per gram (medium energy density), medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 102 kcal | 2 g | 22.8 g | 0.3 g |
| 100 g (3.5 oz) | 359 kcal | 7 g | 80.3 g | 1 g |
| 4 oz (113 g) | 407 kcal | 7.9 g | 91.1 g | 1.1 g |
| 8 oz / ½ lb (227 g) | 814 kcal | 15.9 g | 182.1 g | 2.3 g |
| 1 lb (454 g) | 1628 kcal | 31.8 g | 364.2 g | 4.5 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2512381.
View raw USDA laboratory entry →How white rice compares to other grains & pasta
Against the 41 grains & pasta in this database, white rice ranks 11th lowest in calories and 38th highest in protein. The category averages 372 kcal per 100 g, so this one is 3% below it. The lightest option in the category is buckwheat, whole grain at 356 kcal per 100 g, and the protein leader is chia seeds, dry, raw at 17 g per 100 g.
| Grains & Pasta (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍚 Flour, rice, white, unenriched | 359 kcal | 6.9 g | 3.59 |
| 🍽️ Flour, rye | 359 kcal | 8.4 g | 3.59 |
| 🍚 Rice, white, long grain, unenriched, raw (this page) | 359 kcal | 7 g | 3.59 |
| 🍽️ Flour, wheat, all-purpose, unenriched, unbleached | 362 kcal | 12 g | 3.62 |
| 🍞 Flour, bread, white, enriched, unbleached | 363 kcal | 14.3 g | 3.63 |
Portion planning with white rice
- 100 calories comes to about 28 g (1 oz).
- 20 g of protein takes about 286 g, bringing 1027 kcal with it — that is 1.9 g of protein per 100 calories.
- Macro split by calories: 90% carbs, 8% protein, 3% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Good source of protein — 7 g per 100 g (≥ 10% DV)
- Low fat — 1 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Sodium free — 0 mg per 100 g (< 5 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
Track white rice for free
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White Rice FAQ & Nutrition Questions
How many calories and carbs are in 100 g of white rice?
One serving of 100 g provides 359 calories, 80.3 g total carbs (80.2 g net carbs), 7 g protein, and 1 g fat.
How many calories are in 100 g of white rice?
White Rice contains 359 calories per 100 g, with 7 g protein, 80.3 g carbohydrate, and 1 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for white rice?
The official USDA FoodData Central ID for "Rice, white, long grain, unenriched, raw" is FDC ID: 2512381. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of white rice?
By calories, white rice is approximately 90% carbohydrates, 8% protein, and 3% fat.
How many calories are in an ounce of white rice?
One ounce (28 g) of white rice has 102 calories, with 2 g protein, 22.8 g carbs and 0.3 g fat. Four ounces (113 g) comes to 407 calories, and a full pound (454 g) to 1628 calories.
How much white rice is 100 calories?
About 28 g of white rice supplies 100 calories, because it carries 3.59 kcal per gram (medium energy density). Medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
How much white rice do I need for 20 g of protein?
Roughly 286 g of white rice, which also brings 1027 calories with it. That works out to 1.9 g of protein per 100 calories.
How many net carbs are in white rice?
Per 100 g, white rice has 80.2 g net carbs — 80.3 g total carbohydrate minus 0.1 g fibre.
Is white rice high or low in calories for a grains & pasta?
White Rice sits 3% below the grains & pasta average of 372 kcal per 100 g, ranking 11th lowest of 41 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.