When it comes to caloric content, calories per 100 grams of rice amount to 130. The maximum amount of calories in rice comes from the carbohydrate content, which makes rice an excellent source of energy needed for the body throughout the day.
Rice Nutrients (100 grams) |
Values |
Carbohydrates |
28 grams |
Fats |
0 grams |
Protein |
2 grams |
Sodium |
1 mg |
Potassium |
35 mg |
Did you know that there are many interesting nutritional facts about rice? Here are some:
Carbs
1 cup of white rice contains about 53 grams of carbs with only a minuscule quantity of it coming from fibre. A large part of these carbs contains starch and a modicum of sugar.
The glycemic index of white rice is 73.
Fat
Protein
Vitamins and Minerals
White rice is also an excellent source of vitamin B compounds such as thiamine, niacin, and riboflavin.
It is also rich in minerals such as iron, magnesium, and manganese.

Calories in Different Foods With Rice
This table below should be helpful for understanding how many calories are there in common dishes prepared with rice:
Serving Size and Rice Variet |
Calories |
1 cup rice calories or 100 grams rice calories (white rice, plain cooked) |
130 |
1 bowl rice calories measuring 233 grams (white rice, plain cooked) |
267.95 |
Puffed rice calories measuring 100 grams (white puffed rice) |
402 |
Lemon Rice (100 grams) |
146 |
Coconut Rice (100 grams) |
150 |
Lentil Rice/Khichdi (104 grams) |
147 |
Curd Rice (100 grams) |
118 |
Flattened Rice/Poha (110 grams) |
394 |
Rice calories in 100 grams of rice flour |
366 |
If you’re looking to determine your daily calorie intake, check our calorie calculator.
Health Benefits of Eating Rice
Rice forms a key portion of a balanced diet, especially if unprocessed, brown varieties of rice are included. These rice varieties are known to provide a host of health benefits, a few of which are listed here:
Preserves Bone Support and Muscle health
Magnesium, a key nutrient present in rice, ensures strength to bones by enabling several enzyme reactions towards the synthesis of DNA and proteins.
These reactions are necessary for right nerve coordination and muscle contraction.
Enhances Colon Health
Reduces the Risk of Cardiovascular Diseases
Adverse Effects of Eating Rice
Although rice is a staple diet had by more than half of the world’s population, it may also have negative effects for some people:
Individuals who are allergic to rice should completely avoid it so that they do not have any negative reactions.
As per dieticians, eating too much rice every day without other food types can lead to quick weight gain as white rice is full of carbohydrates and almost no fibre.
White rice is essentially a stripped-down version of brown rice. In the process of being stripped down and refined, it loses many essential nutrients and fibre content.
As per studies, overconsumption of rice on a daily basis can lead to obesity and type 2 diabetes.
Final Takeaway
Rice is undoubtedly an important part of people’s diet around the world. Almost every country and culture have their own rice-themed dishes made in combination with local ingredients. This delicious foodgrain is nutritious and provides a ton of energy. However, you also need to combine other foods to your diet such as salads, fruits and meats in order to get all the nutrients that the body needs. If you are serious about taking care of your health, it is also very important to secure yourself and your family against medical emergencies with a good health insurance plan. If you do not have health insurance yet, you should check out the health plans available at Bajaj Markets.
Note: Maintaining good health can help you get lower insurance premiums in the long run as you will be at a lower risk of catching diseases and fitness-related ailments.