Grains & cereals · Veg
White Rice calories & nutrition
चावल
Quick answer
White Rice, 1 katori cooked rice (≈50 g raw): about 178 kcal, 4 g protein, 39.1 g carbs and 0.3 g fat. Per 100 g (raw milled rice): 356 kcal and 7.9 g protein.
White rice is the staple grain for most of India. It is low in fat and protein and mostly carbohydrate, so the portion size is what decides its calories.
Nutrition per serving
Choose a serving size. Values are for raw milled rice.
1 katori cooked rice (≈50 g raw)
178kcal
4 g protein · 39.1 g carbs · 0.3 g fat
| Calories | 178 kcal |
|---|---|
| Protein | 4 g |
| Carbohydrates | 39.1 g |
| Fat | 0.3 g |
| Fibre | 1.4 g |
Nutrition per 100 g
For raw milled rice.
| Calories | 356 kcal |
|---|---|
| Protein | 7.9 g |
| Carbohydrates | 78.2 g |
| Fat | 0.5 g |
| Fibre | 2.8 g |
| Calcium | 8 mg |
| Iron | 0.7 mg |
Is white rice good for your goals?
Weight loss
White Rice fits a weight-loss diet in measured portions (1 katori cooked rice (≈50 g raw): about 178 kcal). Total daily calories matter more than any single food.
Muscle building
Not a significant protein source (2.2 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- Values are for raw rice. Cooking roughly triples the weight, so 50 g raw makes about 150 g (one katori) cooked.
- Measure rice with the same katori every day — it's the easiest way to keep portions steady.
- Fill half the plate with dal and sabzi before adding rice to make the meal more filling.
White Rice vs brown rice
| Nutrient | White Rice | Brown Rice |
|---|---|---|
| Calories | 356 kcal | 354 kcal |
| Protein | 7.9 g | 9.2 g |
| Carbs | 78.2 g | 74.8 g |
| Fat | 0.5 g | 1.2 g |
| Fibre | 2.8 g | 4.4 g |
| Protein per 100 kcal | 2.2 g | 2.6 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
White Rice, 1 katori cooked rice (≈50 g raw): about 178 kcal, with 4 g protein, 39.1 g carbohydrate and 0.3 g fat.
White Rice, 1 plate cooked rice (≈100 g raw): about 356 kcal, with 7.9 g protein, 78.2 g carbohydrate and 0.5 g fat.
100 g of raw milled rice has about 7.9 g protein and 356 kcal — roughly 2.2 g of protein per 100 kcal.
White Rice fits a weight-loss diet in measured portions (1 katori cooked rice (≈50 g raw): about 178 kcal). Total daily calories matter more than any single food.
Not a significant protein source (2.2 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code A015 “Rice, raw, milled”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.
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