White Rice Macros: Complete Nutrition Breakdown

White rice is the world’s most consumed grain and a staple carb source for billions of people. Simple, affordable, and easy to digest, white rice provides clean carbs that fuel workouts and fit any macro-focused diet. Here’s everything you need to know about white rice macros.

Quick Macro Summary

Per 100g (white rice, cooked):

Macro	Amount
Calories	130 kcal
Protein	2.7g
Carbohydrates	28g
Fat	0.3g
Fiber	0.4g

Per 1 cup cooked (195g):

Macro	Amount
Calories	254 kcal
Protein	5.3g
Carbohydrates	55g
Fat	0.6g
Fiber	0.8g

Raw vs. Cooked Rice — Critical for Tracking

This is the #1 source of tracking errors with rice. Uncooked rice absorbs water and expands:

State	Weight	Calories	Carbs
Raw (dry)	100g	360	80g
Cooked	~300g	360	80g

The conversion: 1 cup dry rice ≈ 3 cups cooked rice

Tracking rule: Always note whether you’re tracking raw or cooked. Using raw data for cooked rice will dramatically overestimate calories.

White Rice Varieties and Their Macros

Per 100g Cooked

Variety	Calories	Carbs	Protein	Fiber	Notes
Long-grain white	130	28g	2.7g	0.4g	Most common
Jasmine	130	28g	2.7g	0.4g	Aromatic, slightly sticky
Basmati	121	25g	3.5g	0.4g	Aromatic, fluffy
Short-grain (sushi)	130	29g	2.4g	0.3g	Sticky texture
Arborio (risotto)	130	28g	2.7g	0.4g	Creamy when cooked
Instant/minute rice	117	26g	2.3g	0.5g	Pre-cooked

Key insight: All white rice varieties have nearly identical macros. Choose based on texture preference and cuisine.

White Rice vs. Other Rice Types

Rice Type (100g cooked)	Calories	Carbs	Fiber	Protein
White rice	130	28g	0.4g	2.7g
Brown rice	112	24g	1.8g	2.6g
Wild rice	101	21g	1.8g	4g
Red rice	110	23g	2g	2.5g
Black rice	102	22g	1.5g	2.5g
Parboiled rice	123	26g	0.5g	2.9g

White vs. brown rice: Brown rice has more fiber and slightly fewer calories, but white rice is easier to digest and works better around workouts.

Detailed Nutritional Breakdown

Carbohydrate Profile

White rice is almost pure carbohydrate:

Component	Per 100g cooked
Total carbs	28g
Starch	27g
Fiber	0.4g
Sugar	0g
Net carbs	27.6g

Glycemic index: White rice has a GI of 73 (high), meaning it raises blood sugar quickly. This makes it:

• Ideal: Post-workout for glycogen replenishment
• Less ideal: For those managing blood sugar

Protein Content

White rice has modest protein (2.7g per 100g) that is:

• Incomplete (low in lysine)
• Best paired with beans, meat, or eggs for complete protein
• Not a significant protein source

Fat Content

With only 0.3g fat per 100g, white rice is essentially fat-free, making it:

• Perfect for hitting carb macros without fat
• Flexible for any macro split
• Ideal for low-fat diets

Micronutrients

White rice is lower in nutrients than brown rice due to processing, but still provides:

Nutrient	Per Cup Cooked	% Daily Value
Manganese	0.7mg	30%
Thiamin (B1)	0.2mg	17%
Selenium	15mcg	27%
Folate	92mcg	23%
Niacin (B3)	2.3mg	14%

Enriched rice: Most white rice sold in the US is enriched with iron, thiamin, niacin, and folic acid, improving its nutritional value.

How White Rice Fits Your Macro Diet

For Muscle Building

White rice is a bodybuilding staple:

• Easy to consume in large quantities
• Digests quickly for pre/post workout
• Pairs perfectly with any protein

Bulk meal: 2 cups rice + 8oz chicken + vegetables = 700 cal, 60g protein, 75g carbs, 12g fat

For Fat Loss

White rice works during cuts with portion control:

• Measure accurately (a cup can be 254+ calories)
• Pair with protein and vegetables for satiety
• Time around workouts when carbs are most useful

Cut meal: 1/2 cup rice + 5oz lean protein + lots of vegetables = 300 cal, 35g protein, 30g carbs, 5g fat

For Athletic Performance

White rice excels around training:

• Pre-workout (1-2 hours before): Provides steady energy
• Post-workout: Rapidly replenishes glycogen stores
• Easy to digest: Less GI distress than high-fiber alternatives

For Carb Cycling

Perfect for high-carb days:

• Easy to scale portions
• Neutral flavor pairs with anything
• No fat to account for

Meal Ideas Using White Rice

High-Protein Meals

1. Chicken and Rice Bowl: Classic bodybuilding staple with vegetables and sauce
2. Burrito Bowl: Rice + beans + lean meat + salsa + vegetables
3. Teriyaki Salmon Bowl: Rice + salmon + edamame + vegetables + teriyaki sauce

Meal Prep Ideas

1. Batch Cook: Make a large pot of rice, portion into containers (lasts 4-6 days refrigerated)
2. Rice Bowls: Pre-portion rice + protein + vegetables for grab-and-go meals
3. Freeze Portions: Cooked rice freezes well for 1-2 months

Quick Recipes

• Microwave Rice: Many brands offer 90-second microwaveable pouches
• Fried Rice: Day-old rice + eggs + vegetables + soy sauce
• Rice and Eggs: Simple breakfast with scrambled eggs and rice
• Stuffed Peppers: Rice + ground meat + sauce in bell peppers

Cooking Tips

• Ratio: 1 cup rice : 1.5-2 cups water (varies by type)
• Rinse first: Removes excess starch for fluffier rice
• Let rest: 5-10 minutes covered after cooking
• Day-old for fried rice: Fresh rice is too moist

Resistant Starch Hack

Cooked and cooled rice develops resistant starch:

State	Digestible Calories	Resistant Starch
Hot, fresh	130 cal/100g	Low
Cooled (refrigerated)	~115 cal/100g	Moderate
Reheated after cooling	~115 cal/100g	Retained

The hack: Cook rice, refrigerate overnight, then reheat. You get ~10-15% fewer absorbable calories and better gut health benefits.

Comparison to Other Carb Sources

Carb Source (per 100g cooked)	Calories	Carbs	Fiber	Protein
White rice	130	28g	0.4g	2.7g
Brown rice	112	24g	1.8g	2.6g
Quinoa	120	21g	2.8g	4.4g
Pasta	131	25g	1.8g	5g
Potato (baked)	93	21g	2.1g	2.5g
Bread	265	49g	2.7g	9g
Oatmeal	68	12g	1.7g	2.4g

Key insight: White rice has moderate calories and carbs per 100g. It’s denser than potatoes and oatmeal but less calorie-dense than bread. Choose based on preference and meal context.

Tips for Tracking White Rice Macros

Weighing Accuracy

Critical: Raw vs. cooked is the #1 tracking mistake

If tracking	Use this data
Raw/dry rice	360 cal, 80g carbs per 100g
Cooked rice	130 cal, 28g carbs per 100g

Measure cooked rice for most accurate everyday tracking.

Common Serving Sizes

Serving	Weight (cooked)	Calories	Carbs
1/2 cup	97g	126	27g
1 cup	195g	254	55g
1.5 cups	293g	380	82g
2 cups	390g	507	109g

Restaurant Estimates

• Chipotle rice: 185 cal per side (cilantro-lime, ~4oz)
• Chinese restaurant: 1-1.5 cups per entree serving (~250-380 cal)
• Sushi rice per piece: ~20 cal per nigiri piece
• Side of rice: Usually 1/2 to 1 cup

App Tracking Tips

1. Search for “white rice cooked” not just “white rice”
2. Verify the entry shows ~130 cal per 100g (cooked) or ~360 cal (raw)
3. Use grams instead of cups for accuracy

Common White Rice Questions

Is white rice unhealthy? No — white rice is a whole food that has nourished billions of people for thousands of years. It’s a clean source of carbohydrates. The key is portion control and pairing with protein and vegetables.

White rice vs. brown rice — which is better? Depends on goals:

• Brown rice: More fiber, nutrients, slower digestion
• White rice: Easier to digest, better around workouts, fewer antinutrients
• For most people: Either works; choose based on preference and timing

Does white rice spike blood sugar? Yes — white rice has a high glycemic index. To minimize blood sugar impact:

• Eat with protein and fat
• Choose basmati (lower GI than jasmine)
• Eat rice that’s been cooled (resistant starch)
• Keep portions moderate

How much rice should I eat? Depends on calorie and carb goals:

• Cutting: 1/2-1 cup per meal
• Maintenance: 1-1.5 cups per meal
• Bulking: 1.5-2+ cups per meal

Can I eat white rice every day? Yes — rice is a staple food for half the world’s population. When balanced with protein, vegetables, and healthy fats, daily rice consumption is perfectly healthy.

Buying Guide

Best Options

1. Long-grain white: Most versatile, fluffy texture
2. Jasmine: Aromatic, slightly sticky, great for Asian cuisine
3. Basmati: Aromatic, fluffy, lower GI, great for Indian cuisine
4. Instant rice: Convenient but slightly different texture

Storage

• Dry rice: 2+ years in cool, dry place
• Cooked rice: 4-6 days refrigerated
• Frozen rice: 1-2 months

Quality Check

• Appearance: Uniform grains, no discoloration
• Smell: No musty or off odors
• Packaging: No moisture or pests

The Bottom Line

White rice provides 130 calories and 28g of carbs per 100g cooked — a clean, efficient carb source that’s been a dietary staple for centuries. It’s easy to digest, versatile, and perfect for fueling workouts. The key to tracking is knowing whether you’re measuring raw or cooked. Pair with protein and vegetables, time around training, and enjoy one of the world’s most reliable carb sources.

Macro summary (1 cup cooked white rice):

• Calories: 254
• Carbs: 55g (primarily starch)
• Protein: 5.3g (modest)
• Fat: 0.6g (negligible)
• Fiber: 0.8g (low)