White Rice Nutrition Facts
A 100 g serving of white rice contains 365 kcal, 7g protein (lime), 0.6g fat (pink) and 80g carbohydrate (blue). It has no fiber and almost no sugar. Its standout micronutrients are iron (4.3 mg), zinc (1.1 mg).
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
How Cooking Changes The Numbers
Per 100 g, from each preparation's own USDA data.
| Preparation | Kcal | Protein | Fat | Carbs | Note |
|---|---|---|---|---|---|
| Raw | 365 | 7 g | 0.6 g | 80 g | Reference entry |
| Enriched | 130 | 2.7 g | 0.3 g | 28 g | Enriched, cooked |
| With salt | 130 | 2.7 g | 0.3 g | 28 g | Cooked, enriched, with salt |
Understanding White Rice Nutrition
White Rice is a staple that provides complex carbohydrates, fiber and plant protein. At 365 kcal per 100 g serving, it provides 7g of protein, 80g of carbohydrate and 0.6g of fat. White Rice is particularly rich in iron, delivering 4.3mg — 24% of the daily value — in a single serving. It has no fiber and almost no sugar.
For athletes and anyone tracking macros, white rice is a straightforward source of carbohydrate energy, useful around training for topping up glycogen. Its fiber and micronutrient content makes it a useful addition to a balanced macro split without pulling calories too high.
Frequently Asked Questions
How many calories are in a 100 g serving of white rice?
A 100 g serving of white rice has 365 kcal, 7g protein, 0.6g fat and 80g carbohydrate.
How much protein is in white rice?
7g per 100 g serving.
Is white rice high in carbs?
White Rice has 80g of carbohydrate per 100 g serving, about 29% of a 275g daily carb reference.
Which nutrients is white rice richest in?
White Rice is richest in iron (4.3 mg), zinc (1.1 mg).
Is white rice good for tracking macros?
For athletes and anyone tracking macros, white rice is a straightforward source of carbohydrate energy, useful around training for topping up glycogen.
Does cooking white rice change its nutrients?
Cooked white rice runs about 64% lower in calories per equivalent serving compared to the raw reference — see the cooking table above for specific preparations.
Log the white rice in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Rice, white, long-grain, regular, raw, enriched (FDC ID 168877), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.