White rice (long-grain, regular, cooked) nutrition facts
Per 1 cup · 158 g
of a 2,000 cal day
- Protein4.3g9% of calories
- Carbs45g90% of calories
- Fat0.4g2% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Sugar free
- ✓ Cholesterol free
At a glance
One serving of White rice (long-grain, regular, cooked) (1 cup, 158 g) has 205 calories, with 4.3 g of protein, 45 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (90% of calories). It is high in thiamine (21% DV), folate (b9) (23% DV) and iron (24% DV).
High in
20%+ of the daily value
- Thiamine21%
- Folate (B9)23%
- Iron24%
- Manganese32%
- Selenium22%
Good source of
10–19% of the daily value
- Niacin15%
- Vitamin B611%
- Pantothenic acid12%
- Phosphorus10%
- Copper12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (158 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 0% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 92 μg | 23% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 3 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 16 mg | 2% |
| Iron | 2 mg | 24% |
| Potassium | 55 mg | 1% |
| Magnesium | 19 mg | 5% |
| Phosphorus | 68 mg | 10% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 12% |
| Manganese | 1 mg | 32% |
| Selenium | 12 μg | 22% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 65 μg | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
675 calWhite rice (long-grain, regular, raw, enriched)1 cup+470 cal
675 calWhite rice (raw, long-grain, unenriched)1 cup+470 cal
205 calWhite rice (cooked, long-grain, unenriched, unsalted)1 cupsame cal
200 calMinute White Rice½ cup dry−5 cal
170 calMinute Rice, White, Light & Fluffy½ cup dry rice−35 cal
160 calMahatma Rice, Jasmine¼ cup−45 cal
Burning 205 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 39minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in White rice (long-grain, regular, cooked)?
One serving of White rice (long-grain, regular, cooked) (1 cup) has 205 calories, which works out to 130 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is White rice (long-grain, regular, cooked) high in protein?
Not especially. It has 4.3 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is White rice (long-grain, regular, cooked) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 90% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in White rice (long-grain, regular, cooked)?
1.6 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in White rice (long-grain, regular, cooked)?
0.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
