Calories in Rice: Nutritional facts (Carbs, Fiber, Protein, Fat) for Rice Types

The calories in 100g of rice varies by type and whether or not it's cooked or uncooked. A 100g cooked white rice contains 130 calories, while a 100g cooked brown rice contains 122 calories. A 100g uncooked white rice contains 370 calories, while a 100g uncooked brown rice contains 368 calories. 

The calories in 1 kg of rice varies by type and whether or not it's cooked or uncooked. A 1kg cooked white rice contains 1300 calories, while a 1 kg cooked brown rice contains 1220 calories. A 1kg uncooked white rice contains 3700 calories, while a 1kg uncooked brown rice contains 3680 calories. 

A cup of cooked white rice (186g) contains 242 calories, while a cup of cooked brown rice (195g) contains 238 calories.

The health benefits of rice are listed below:

• Helps With Weight Management: Brown rice has protein and fiber, which help you feel full. It also has a lower glycemic index (GI) than white rice. This means it provides energy more steadily. Studies suggest brown rice may help lower blood sugar and insulin levels, to reduce cravings and support weight control. White rice has mixed results. Some studies link it to weight gain, while others show no effect. Eating large amounts of white rice regularly may raise blood sugar levels and increase the risk of weight gain over time.
• Protects Against Chronic Illnesses: Brown rice keeps its bran layer, which contain flavonoids like quercetin and apigenin. These compounds help protect against diseases. Studies show whole grains may lower the heart disease risks as well as some cancers (such as gastric cancer and pancreatic cancer), and type 2 diabetes.
• Strengthens the Bones and Muscles: One cup of cooked white rice has 19mg of magnesium, which is important for more than 300 body functions. Magnesium keeps the bones strong and prevents muscle loss as you age. Research suggests magnesium plays a role in maintaining muscle mass and bone density.
• Improves Gut Health: Cooking and cooling white rice increases its resistant starch, which has prebiotic functions. Prebiotics feed good bacteria in the gut. A study found that cooling cooked rice for 10–24 hours raises its resistant starch levels, to improve digestion 
• Boosts Energy and Helps Athletes Recover: White rice is a quick source of energy. Athletes often eat rice to restore glycogen levels after exercise and help muscles recover after physical activity. Refined carbs like white rice are easily absorbed and provide the body with fast fuel.

Eating rice comes with some disadvantages as listed below:

• May raise blood sugar levels: White rice has a high glycemic index, which causes a rapid increase in blood sugar levels.
• May increase the risk of type 2 diabetes: A study published in BMJ found that regular white rice consumption is linked to a higher risk of developing diabetes.
• May contribute to metabolic syndrome: Some research suggests that eating too much white rice may increase the risk of conditions like heart disease, stroke, and diabetes.
• May lead to weight gain: While some rice-based diets prevent weight gain, other studies link refined grains to increased body weight and belly fat.

Yes, rice is a nutritious grain, a healthy staple, and a good source of carbohydrates, the body's main energy source. Carbohydrates help keep you full and provide fuel for exercise. Brown rice is especially rich in manganese, fiber, magnesium, selenium, and B vitamins. Health guidelines recommend eating more whole grains, and brown rice is one of them. White rice also has nutrients and is an excellent source of folate. 

The recommended daily consumption of rice is ½ to 1 cup per meal as part of a balanced diet. The American Heart Association recommends that adults consume six servings of grains per day, half of which should be whole grains. These can include rice, pasta, cereal, bread and more. 

Harvard School of Public Health medical researchers revealed that people who consume three to four servings of rice a day had 55% higher risk in developing diabetes than those who consumed only 1-2 servings of rice a week. Eating too much rice is also associated with celiac disease, rheumatoid arthritis, poorer dental health, auto-immune diseases, coronary artery disease, and stroke.

Calorie content varies by rice type due to differences in processing and nutritional composition. White rice has about 200–250 kcal per cup, depending on the variety. It is lower in fiber and digests quickly, leading to a fast energy release. Brown rice has slightly more calories, around 215–260 kcal per cup, but contains more fiber and nutrients. Black and red rice have similar calorie counts to brown rice but offer more antioxidants. Sticky rice and short-grain rice tend to have more starch, which means more calories. Parboiled rice retains more nutrients from the bran but has similar calories to white rice. Wild rice is lower in calories, around 160–170 kcal per cup, due to its high protein and fiber content. Cooking methods also affect calorie intake. Adding oil, butter, or coconut milk increases the calories, while steaming or boiling keeps them unchanged.

Rice has been cultivated for thousands of years. Archaeological evidence suggests that rice was domesticated as early as 8000 BCE, with the earliest findings in central and eastern China dating back to 7000 to 5000 BCE. In India, rice grains dating to 4530 BCE have been discovered. The first recorded mention of rice comes from China in 2800 BCE, when Emperor Shen Nung recognized its importance and established annual rice ceremonies to honor the grain.

Rice spread beyond Asia over time. There are theories that Alexander the Great introduced rice to Europe around 320 BCE during his campaigns in Asia. In the 8th century CE, the Arabs brought rice to Europe through the Iberian Peninsula, where it started cultivation in Spain and Italy. Rice reached the Americas in 1694 when a British ship which was originally bound for Madagascar, arrived in Charleston, South Carolina. The ship’s captain gifted rice seeds to local colonists which established rice farming in the region.