White Rice Macros: The Complete Nutrition Guide
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
- Chicken and Rice Bowl: Classic bodybuilding staple with vegetables and sauce
- Burrito Bowl: Rice + beans + lean meat + salsa + vegetables
- Teriyaki Salmon Bowl: Rice + salmon + edamame + vegetables + teriyaki sauce
Meal Prep Ideas
- Batch Cook: Make a large pot of rice, portion into containers (lasts 4-6 days refrigerated)
- Rice Bowls: Pre-portion rice + protein + vegetables for grab-and-go meals
- 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
- Search for “white rice cooked” not just “white rice”
- Verify the entry shows ~130 cal per 100g (cooked) or ~360 cal (raw)
- 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
- Long-grain white: Most versatile, fluffy texture
- Jasmine: Aromatic, slightly sticky, great for Asian cuisine
- Basmati: Aromatic, fluffy, lower GI, great for Indian cuisine
- 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)