White rice nutrition facts
1 cup of cooked white rice (158 g) has 205 calories and 4.3 g of protein. It's an excellent source of manganese, folate, selenium and thiamin (B1), and a good source of niacin (B3), copper and iron.
Per 1 cup of cooked white rice (158 g)
- Calories
- 205
- Protein
- 4.3 g
- Carbs
- 45 g
- Fat
- 0.4 g
What it gives you
Share of the Daily Value in 1 cup of cooked white rice.
- 32% Manganese
- 23% Folate
- 22% Selenium
- 21% Thiamin (B1)
- 15% Niacin (B3)
- 12% Copper
- 11% Iron
How Alma members eat it
Alma members most often log 1 cup at a time. The foods most often logged in the same meal are chicken breast, avocado and broccoli (11% of meals with white rice include chicken breast).
From Alma members' food logs over the last 180 days. Shares only, from at least 50 members.
Full nutrition
| Nutrient | 158 g | % DV | 100 g |
|---|---|---|---|
| Calories | 205 | 130 | |
| Protein | 4.3 g | 2.7 g | |
| Carbs | 45 g | 28 g | |
| Fat | 0.4 g | 0.3 g | |
| Fiber | 0.6 g | 2% | 0.4 g |
| Potassium | 55 mg | 1% | 35 mg |
| Calcium | 16 mg | 1% | 10 mg |
| Iron | 1.9 mg | 11% | 1.2 mg |
| Magnesium | 19 mg | 5% | 12 mg |
| Zinc | 0.8 mg | 7% | 0.5 mg |
| Phosphorus | 68 mg | 5% | 43 mg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin E | 0.1 mg | 0% | 0 mg |
| Vitamin K | 0 mcg | 0% | 0 mcg |
| Thiamin (B1) | 0.3 mg | 21% | 0.2 mg |
| Riboflavin (B2) | 0 mg | 2% | 0 mg |
| Niacin (B3) | 2.3 mg | 15% | 1.5 mg |
| Vitamin B6 | 0.1 mg | 9% | 0.1 mg |
| Folate | 92 mcg | 23% | 58 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Selenium | 12 mcg | 22% | 7.5 mcg |
| Copper | 109 mcg | 12% | 69 mcg |
| Manganese | 0.7 mg | 32% | 0.5 mg |
| Omega-3 | 0 mg | 0 mg | |
| Saturated fat | 0.1 g | 1% | 0.1 g |
| Sodium | 1.6 mg | 0% | 1 mg |
| Cholesterol | 0 mg | 0% | 0 mg |
| Total sugars | 0.1 g | 0.1 g |
Source: USDA FoodData Central #168878, Rice, white, long-grain, regular, enriched, cooked. Daily Values are the FDA label values for adults.
Questions
How many calories are in white rice?
1 cup of cooked white rice (158 g) has 205 calories. 100 g has 130 calories.
How much protein is in white rice?
1 cup of cooked white rice has 4.3 g of protein, 9% of the 50 g Daily Value. 100 g has 2.7 g.
Is white rice healthy?
1 cup of cooked white rice is an excellent source of manganese, folate, selenium and thiamin (B1), and a good source of niacin (B3), copper and iron. How it fits depends on the rest of your day.
How do people usually eat white rice?
Alma members most often log 1 cup at a time. The foods most often logged in the same meal are chicken breast, avocado and broccoli (11% of meals with white rice include chicken breast).
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