🍚 grain
Calories in White rice (cooked)
205kcal
Per 1 cup cooked (158g)
Protein
4.3g
Carbs
44.2g
Fat
0.5g
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Cooked long-grain white rice — neutral carb base for any meal.
Easy to digest, fast-acting carb — great around training. Brown rice has more fiber but similar calories.
Best for
- training days and glycogen refill — 28g carbs / 100g
- budget meals where cheap energy density matters
Watch out
- portion creep — cooked volume looks bigger than the grams you meant
- sauces and oils that turn a carb staple into a hidden calorie sink
How to log it
Weigh cooked white rice (cooked) if that is the state in the DB serving. 1 cup cooked (~158g) is the practical unit in the app.
Where it fits the day
Best next to a protein source. Alone it is fuel, not a complete macro plan.
Cooked, grilled, fried & breaded
The numbers above are for plain white rice (cooked). Cooking method and restaurant prep change the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Plain steamed / boiled | ~130 | Matches the page numbers |
| Cooked with oil or butter | ~150–180 | Pilaf / buttery rice |
| Fried rice style | ~170–210 | Oil + egg + sauce in the wok |
| Restaurant takeout portion | ~160–200 | Often oilier than home steamed |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (158g) | 205 | 4.3g | 44.2g | 0.5g |
| 1/2 cup (79g) | 103 | 2.1g | 22.1g | 0.2g |
Per 100g: 130 kcal · 2.7g P · 28g C · 0.3g F