Calories in Rice
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Other tools you may find usefulRice - a global nutritional foundation in terms of dry and cooked calories
Rice is one of the most important cereals in the world, constituting the basis of nutrition for over half of humanity, especially in Asia. It is an easily digestible product, naturally gluten-free and very versatile in the kitchen. In dietetics, rice is assessed differently - while white rice is criticized for its high glycemic index, brown rice, wild rice or basmati are considered health-promoting products. The key to correctly counting calories in rice dishes is to distinguish dry (raw) grains from cooked ones. There are about 350-360 kcal in 100g of dry rice, but during cooking the rice absorbs water and triples its weight, which reduces its caloric value in 100g of cooked product to about 120-130 kcal.
Our intelligent online rice calorie calculator allows you to precisely calculate calories and macronutrients for raw and cooked rice for many popular varieties (white, jasmine, basmati, parboiled, brown, red, black).
White vs. brown rice - differences in processing process and glycemic index
All rice varieties come from the same plant, but differ in the method of cleaning the grain:
- White rice (cleaned):It is made by removing the husk, bran and germ of the grain, and then polishing. This deprives it of most of its fiber, B vitamins and minerals. It is easily digestible and provides energy quickly, but has a high glycemic index (GI ≈ 70) and is less satiating.
- Brown rice (whole grain):Only the outermost, inedible husk (husk) is removed, leaving the bran and germ. Thanks to this, it contains three times more dietary fiber, vitamins (B1, B3, B6), magnesium and zinc. It has a low glycemic index (GI ≈ 50) and gives a long feeling of satiety.
Nutritional table: white vs brown rice before and after cooking (in 100g)
The table below shows the nutritional profile of dry and loosely cooked white and brown rice:
| Rice variant (100g) | Energy value (kcal) | Carbohydrates (g) | Dietary fiber (g) | Protein (g) | Fat (g) | Glycemic Index (GI) |
|---|---|---|---|---|---|---|
| White rice (dry) | 358 kcal | 79.0 g | 1.3 g | 6.5 g | 0.6 g | 70 (high) |
| White rice (cooked) | 130 kcal | 28.5 g | 0.4 g | 2.4 g | 0.2 g | 70 (tall) |
| Brown rice (dry) | 354 kcal | 77.0 g | 4.0 g | 7.8 g | 2.2 g | 50 (low) |
| Brown rice (cooked) | 123 kcal | 25.5 g | 1.4 g | 2.7 g | 0.8 g | 50 (low) |
Frequently asked questions (FAQ)
How many calories are in one bag of cooked rice (100g)?
One standard bag of dry rice weighs 100 grams and provides approximately 350-360 kcal. After cooking, due to the absorption of water, the weight of the rice increases to approximately 250-280 grams, but the total caloric value of the bag remains the same (approx. 350 kcal).
Which rice is best for diabetics and people with insulin resistance?
For people with sugar metabolism disorders, the most recommended are wild rice (GI ≈ 35), brown rice (GI ≈ 50) and basmati rice (GI ≈ 58) or parboiled rice (subjected to steam under pressure, which forces minerals inside the grain and lowers GI to approx. 55).
Is rice gluten-free?
Yes, all natural varieties of rice (white, brown, black, jasmine, basmati, and even the so-called glutinous rice) are completely gluten-free. Rice is the basis of elimination diets for people with celiac disease.
How to reduce the calorie content of rice? Resistant starch
You can reduce the real calorie content of rice by about 10-15% with a simple trick: cook the rice in water with a teaspoon of coconut oil, and after cooking, cool it in the refrigerator for 12-24 hours before eating. Cold retrogrades starch, turning it into resistant starch (which acts like fiber and is not absorbed in the intestines).
Does brown rice take longer to cook than white rice?
Yes, due to the presence of hard bran husk, brown rice requires longer cooking time - usually about 35-45 minutes. In comparison, white rice only takes 12-15 minutes to cook.