White rice (cooked, medium-grain, unenriched) nutrition facts
Per 1 cup · 186 g
of a 2,000 cal day
- Protein4.4g8% of calories
- Carbs53g91% of calories
- Fat0.4g2% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of White rice (cooked, medium-grain, unenriched) (1 cup, 186 g) has 242 calories, with 4.4 g of protein, 53 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (91% of calories). It is high in manganese (30% DV).
High in
20%+ of the daily value
- Manganese30%
Good source of
10–19% of the daily value
- Pantothenic acid15%
- Phosphorus10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (186 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% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.1 mg | 7% |
| Folate (B9) | 4 μg | 1% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 6 mg | 1% |
| Iron | 0.4 mg | 5% |
| Potassium | 54 mg | 1% |
| Magnesium | 24 mg | 6% |
| Phosphorus | 69 mg | 10% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 8% |
| Manganese | 1 mg | 30% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.4 g | — |
| Cystine | 0.1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Leucine | 0.4 g | — |
| 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 | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
702 calWhite rice (medium-grain, raw, enriched)1 cup+460 cal
242 calWhite rice (medium-grain, cooked)1 cupsame cal
220 calMinute Jasmine Rice1 cup−22 cal
170 calMinute White Rice, Light & Fluffy½ cup dry rice−72 cal
170 calMinute White Rice, Light & Fluffy½ cup dry rice−72 cal
170 calMinute Jasmine Rice, Fragrant & Fluffy½ cup−72 cal
Burning 242 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in White rice (cooked, medium-grain, unenriched)?
One serving of White rice (cooked, medium-grain, unenriched) (1 cup) has 242 calories, which works out to 130 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is White rice (cooked, medium-grain, unenriched) high in protein?
Not especially. It has 4.4 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is White rice (cooked, medium-grain, unenriched) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 91% 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 (cooked, medium-grain, unenriched)?
0 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
