White rice nutrition facts
Grains & starches · Cooked, enriched long-grain · per 100 g
White rice (cooked, enriched long-grain) contains 130 kcal per 100 g, with 2.7 g protein, 28.2 g carbohydrate (of which 0.1 g sugar), 0.3 g fat and 0.4 g fiber. That works out to about 2.1 g of protein per 100 kcal, and its energy density is low (60–150 kcal/100 g).
Source: USDA FoodData Central. Data as of June 2026.
Nutrition facts per 100 g
| Nutrient | Per 100 g |
|---|---|
| Calories | 130 kcal |
| Protein | 2.7 g |
| Carbohydrate | 28.2 g |
| Fat | 0.3 g |
| Fiber | 0.4 g |
| Sugar | 0.1 g |
| Iron | 1.2 mg |
| Sodium | 1 mg |
Source: USDA FoodData Central. Data as of June 2026.
What the numbers mean
Energy density tells you how many calories a food packs per gram: white rice is low (60–150 kcal/100 g). Protein density — grams of protein per 100 kcal — is a useful way to compare foods regardless of portion size; here it is about 2.1 g/100 kcal. Fiber (0.4 g per 100 g) supports digestion and satiety, while the sugar figure (0.1 g) is part of total carbohydrate. See our guide on how to read nutrition data for more.
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Frequently asked questions
How many calories are in 100 g of white rice?
100 g of white rice (cooked, enriched long-grain) contains about 130 kcal, with 2.7 g protein, 28.2 g carbohydrate and 0.3 g fat, per USDA FoodData Central.
How much protein is in white rice?
White rice provides 2.7 g of protein per 100 g — roughly 2.1 g of protein per 100 kcal.
Is white rice high or low in calories?
At 130 kcal per 100 g, white rice has low (60–150 kcal/100 g) energy density.
Source
Data from USDA FoodData Central (FDC ID 168878), per 100 g edible portion. Values are for general information only and are not medical or dietary advice; cooking, brand and variety can change the real figures.
Last updated: 2026-06-14