Rice Calories per 100g: White, Brown & Cooked Rice Compared

Rice is a staple food in many cultures across the world. Rice offers a rich nutritional profile along with versatility, affordability, and essential carbs. Proper consumption can provide energy and many essential nutrients. Whether you like white rice or brown rice, this grain has a major role in cuisines all around the world. This blog is all about rice nutrition, calorie content, and overall health benefits of rice, including its impact on digestive health.

Whether the rice is cooked or uncooked, the calorie count per gram of rice remains almost the same. During cooking, water absorption significantly alters the weight of the rice. In simple words, 100 grams of uncooked rice contains more calories than 100 grams of cooked rice, as the weight of cooked rice is heavier due to water absorption, which is important to consider regarding portion sizes. In terms of calories in 100 gm rice, 100 grams of uncooked rice contains approximately 350 to 400 calories, whereas 100 grams of cooked rice contains approximately 120-130 calories.

Generally, cooked rice (100 grams) contains 130 calories, and uncooked rice (100 grams) contains 365 calories. Below, we have mentioned the calorie range of different rice varieties.

100 grams of cooked white rice contains 130 kcal, and uncooked white rice contains 365 kcal.

In addition to calories, 100 grams of cooked brown rice contains 112 kcal, and uncooked brown rice contains 360 kcal, providing various nutritional benefits, including those found in cooked basmati rice.

100 grams of cooked basmati rice contains 121 kcal, and uncooked basmati rice contains 360 kcal.

100 grams of cooked jasmine rice contains 170 kcal, and uncooked jasmine rice contains 356 kcal.

100 grams of cooked black rice contains 130 kcal, and uncooked black rice contains 360 kcal.

A 100-gram serving of uncooked rice contains approximately 350-379 calories. It contains around 7g of protein and 1g of fiber. It offers a decent amount of carbohydrates, around 79g per serving.

Nutritional value of 100 grams of uncooked rice:

Calories: 360kcal

Total fat: 0.6g

Carbohydrates: 79g

Fiber: 1g

Protein: 7g

The nutritional value of rice slightly varies depending on the type of rice. 100 grams of cooked rice contain approximately 120-130 calories due to water absorption.

Nutritional value of 100 grams of cooked rice:

Calories: 130 kcal

Carbohydrates: 28.2g

Protein: 2.7g

Fat: 0.3g

Fiber: 0.4g

Water: 68%

Iron: 1.2mg

Magnesium: 12mg

Potassium: 26mg

Calories: 88 kcal

Carbohydrates: 19.6g

Protein: 2.0g

Fat: 0.1g

Dietary fiber: 1.4g

Sugar: 0.2g

Sodium: 0.5 milligrams

Potassium: 876 milligrams

Manganese: 438 milligrams

Vitamin B5: 0.3 milligrams

Vitamin B6: 0.05 milligrams

Technically, white rice and brown rice are the same, as they come from the same plant. The prime difference between the two types of rice is that during the milling process, the bran and germ of rice are removed, which gives them their white color.

On the other hand, brown rice remains more intact, containing slightly higher fiber content and more nutrients as compared to white rice. Brown rice contains a significant amount of insoluble fiber that improves digestion and prevents constipation.

Brown rice is considered healthier than white rice because of its higher fiber and nutrient content. Moreover, brown rice is considered advantageous for weight loss as compared to white rice. The whole grain of brown rice with more fiber, a low glycemic index, and essential nutrients that aid blood sugar control and weight management is also beneficial for heart health. On the other hand, white rice is easier to digest and usually preferred by people with digestive problems.

Choosing between white and brown rice is your personal choice. You can consider the above-mentioned differences and nutritional value while eating rice , and pick the right type of rice for yourself. Some people prefer white rice as this is healthy and easy to digest, while some people prefer brown rice because of additional health benefits, its texture, and taste.

A 100-gram serving of cooked white rice contains around 2.5 to 3g of protein, while uncooked white rice contains 6 to 7g of protein. This variation is because of the water absorption during the cooking process.

Brown rice contains slightly higher protein content as compared to white rice. A cup of cooked brown rice contains approximately 4.5g of protein and cooked white rice contains around 4g. Moreover, rice is not a complete protein as it lacks certain amino acids, including lysine. For that reason, rice dishes are usually paired with other foods, such as beans, that complement the amino acid profile for a complete protein profile.

The human body requires certain essential amino acids from the diet as it can not synthesize them. Plant-based proteins, such as rice, are usually considered incomplete as they do not contain essential amino acids. Consuming white rice with legumes such as beans or lean meats makes a complete protein, providing all the necessary amino acids to your body.

Check out the table mentioned below comparing the nutrition profile of white rice (cooked and uncooked) and brown rice (cooked and uncooked).

Generally, a 100-gram serving of cooked brown rice contains somewhat fewer calories than white rice. 100g of cooked brown rice contains approximately 120 calories, whereas white rice contains around 130 calories. The calorie content may vary significantly depending on how rice is eaten; various varieties of rice may have somewhat different calorie content. For example, a 100-gram serving of basmati rice contains 121 calories. The cooking method also influences the calorie count. For instance, if you add oil or butter during the cooking, it will increase the calorie count of the rice.

***Medical Disclaimer - The following information is for educational purposes only. No information provided on this website, including text, graphics, and images, is intended as a substitute for professional medical advice. Please consult with your doctor about specific medical advice about your condition(s).