Macros in Rice

100 g of Rice provides 2.7 g protein, 0.3 g fat and 28.2 g carbs. Adjust the weight to see your serving, or compare the macros per 100 calories below.

Protein, fat and carbs per 100 g

Protein: 2.7 g
Fat: 0.3 g
Carbs: 28.2 g

130 kcal per 100 g

These are reference values. Ingredients and preparation can change the result.

Calories in Rice

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Portion size, grams

In your portion

205 kcal

Protein: 4.3 g
Fat: 0.5 g
Carbs: 44.6 g

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Compare Rice macros per 100 calories

Equal weights and equal calories answer different questions. The values below show the grams of each macro for 100 calories of this food, using the same reference entry. They are not percentages, daily targets or a suggested serving.

Protein: 2.1 g
Fat: 0.2 g
Carbs: 21.7 g

Reference portion: cooked cup (158 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.

This entry describes a cooked portion. Use the weight after cooking; do not substitute the dry or raw weight.

Compare macros by serving weight

Portion	Calories	Protein	Fat	Carbs
50 g	65 kcal	1.4 g	0.2 g	14.1 g
100 g	130 kcal	2.7 g	0.3 g	28.2 g
158 g	205 kcal	4.3 g	0.5 g	44.6 g
200 g	260 kcal	5.4 g	0.6 g	56.4 g

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What changes the calories?

Oil, sauces, sugar, toppings, cooking method and portion weight can change rice calories quickly.

FAQ

How do I calculate macros for a serving of Rice?

Multiply each per-100 g value by the serving weight and divide by 100. A 158 g portion gives about 4.3 g protein, 0.5 g fat and 44.6 g carbs.

Can I compare these macros with a food label?

First match the serving weight and preparation. Compare per 100 g with per 100 g, or scale both entries to the same portion. Use the package values for a specific branded product.

Is rice good for calorie tracking?

Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.

How Rice compares

Of the 6 other foods in this table, 1 has less protein per 100 g than Rice and 3 have more.

Calories, protein, fat and carbs per 100 g
Food	Protein	Calories	Fat	Carbs
Rice (this page)	2.7 g	130 kcal	0.3 g	28.2 g
White rice	2.7 g	130 kcal	0.3 g	28 g
Brown rice	2.7 g	123 kcal	1 g	25.6 g
Basmati rice	3 g	121 kcal	0.4 g	25 g
Jasmine rice	2.9 g	129 kcal	0.3 g	28 g
OatmealLeast protein	2.5 g	71 kcal	1.5 g	12 g
Rolled oatsMost protein	16.9 g	389 kcal	6.9 g	66.3 g

Data sources

Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.

Nutrition data methodology

Nutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.

Last updated: October 3, 2026