One cup rice

Grain

Item Rating: 74/100

1 serving (158 grams) contains 205 calories, 4.3 grams of protein, 0.4 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (158g)

Calories		205.0
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1 mg	0%
Total Carbohydrates		45 g	16%
	Dietary Fiber	0.6 g	2%
	Sugars	0.1 g
protein		4.3 g	8%
Vitamin D		0 mcg	0%
Calcium		16 mg	1%
Iron		1.9 mg	10%
Potassium		55 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 3 cal (1.8%)

Protein: 17 cal (8.6%)

Carbs: 180 cal (89.6%)

About One cup rice

Rice is one of the most widely consumed staple foods globally, originating as a central part of Asian cuisine and now prevalent in various culinary traditions worldwide. One cup of cooked rice (approximately 158g), depending on the variety, provides around 200 calories, 4.3g of protein, 0.4g of fat, and 45g of carbohydrates. White rice tends to be lower in fiber and micronutrients post-processing, while brown rice retains its nutrient-rich bran and germ, providing more fiber, magnesium, and B vitamins. Rice is naturally gluten-free and an excellent source of easily digestible energy due to its high carbohydrate content, making it suitable for a broad range of diets.

Health Benefits

• Rich source of carbohydrates, providing readily available energy for daily activities.
• Brown rice contains dietary fiber, which supports digestive health and can help regulate blood sugar levels.
• Provides essential minerals such as manganese, which supports metabolism and bone health, and magnesium, important for muscle and nerve function.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free, vegetarian, vegan, kosher, halal

Selection and Storage

Store uncooked rice in an airtight container in a cool, dry place to prevent spoilage. Cooked rice should be refrigerated promptly and consumed within 4–6 days to avoid bacterial growth.

Common Questions About One cup rice Nutrition

How many calories and nutrients are in one cup of rice?

One cup of cooked white rice contains approximately 205 calories, 4.2 grams of protein, 44.5 grams of carbohydrates, and 0.4 grams of fat. It is also a source of small amounts of B vitamins, magnesium, and selenium, though it is relatively low in fiber compared to whole grains like brown rice.

Is rice compatible with a keto or low-carb diet?

Rice is not considered compatible with keto or low-carb diets due to its high carbohydrate content (about 44.5 grams of carbs per cup for white rice). For such diets, alternatives like cauliflower rice or shirataki rice are recommended.

What are the health benefits and concerns of eating rice?

Rice is a good source of energy due to its carbohydrate content and is gluten-free, making it suitable for individuals with celiac disease. However, white rice is relatively low in fiber, and frequent consumption may impact blood sugar levels. Brown rice offers more fiber and nutrients, making it the healthier choice.

What is the recommended portion size for rice?

A typical portion size for cooked rice is approximately 1/2 to 1 cup, depending on your caloric needs and dietary goals. Larger portions may contribute excessive calories and carbohydrates, so balance rice with protein and vegetables for a well-rounded meal.

How does white rice compare to brown rice in terms of nutrition?

While both provide similar calorie counts (about 200 per cup), brown rice contains more fiber (3.5 grams compared to 0.6 grams in white rice) and retains more nutrients like magnesium and B vitamins since it is less processed. Brown rice also has a lower glycemic index, making it a better choice for managing blood sugar levels.

Data Sources & Scientific References