White rice nutrition facts

White rice (1 cup, 158 g) has 205 calories, 4.3 g protein, 0.6 g fiber, 0.4 g fat. It is an excellent source of folate (38% DV), manganese (32% DV), selenium (22% DV) and a good source of niacin and pantothenic acid.

Folate 38% DVManganese 32% DVSelenium 22% DVThiamin 21% DVNiacin 15% DV

Nutrition Facts

Serving size1 cup (158 g)
Calories205
Total Fat 0.4g0.6%
Saturated Fat 0.1g0.6%
Cholesterol 0mg0%
Sodium 2mg0.1%
Total Carbohydrate 44.5g16%
Dietary Fiber 0.6g2.3%
Total Sugars 0.1g
Protein 4.3g8.5%
Vitamin D 0µg0%
Calcium 16mg1.2%
Iron 1.9mg11%
Potassium 55mg1.2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

205kcal
  • ■ Protein 9%
  • ■ Fat 2%
  • ■ Carbohydrate 89%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

14
Nutrient density (NRF9.3)
Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.
2.9
Inflammatory profile below average
Lower is more anti-inflammatory. Percentile 73 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in white rice

NutrientPer 1 cup% Daily Value
Macronutrients
Calories205 kcal10%
Protein4.3 g8.5%
Total fat0.4 g0.6%
Carbohydrate44.5 g16%
Fiber0.6 g2.3%
Sugars0.1 gno DV
Fats
Saturated fat0.1 g0.6%
Monounsaturated fat0.1 gno DV
Polyunsaturated fat0.1 gno DV
Omega-3 (ALA+EPA+DHA)0.02 gno DV
Omega-6 (linoleic)0.1 gno DV
Cholesterol0 mg0%
Vitamins
Vitamin C0 mg0%
Thiamin (B1)0.26 mg21%
Riboflavin (B2)0.02 mg1.6%
Niacin (B3)2.3 mg15%
Pantothenic acid (B5)0.62 mg12%
Vitamin B60.15 mg8.6%
Folate (DFE)153 µg38%
Vitamin B120 µg0%
Vitamin A (RAE)0 µg0%
Vitamin E0.06 mg0.4%
Vitamin D0 µg0%
Vitamin K0 µg0%
Choline3 mg0.6%
Minerals
Sodium2 mg0.1%
Calcium16 mg1.2%
Iron1.9 mg11%
Magnesium19 mg4.5%
Phosphorus68 mg5.4%
Potassium55 mg1.2%
Zinc0.8 mg7%
Copper0.11 mg12%
Manganese0.75 mg32%
Selenium11.8 µg22%
Carotenoids
Beta-carotene0 µgno DV
Lycopene0 µgno DV
Lutein + zeaxanthin0 µgno DV
Other
Caffeine0 mgno DV
Water108 gno DV
Amino acids
Tryptophan0.049 gno DV
Threonine0.152 gno DV
Isoleucine0.183 gno DV
Leucine0.351 gno DV
Lysine0.153 gno DV
Methionine0.1 gno DV
Phenylalanine0.228 gno DV
Valine0.259 gno DV
Histidine0.1 gno DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #168878 ("Rice, white, long-grain, regular, enriched, cooked").

Compare white rice with…

Frequently asked questions

How many calories are in white rice?

White rice has 205 calories per 1 cup (158 g), or 130 calories per 100 g, according to USDA FoodData Central.

How much protein is in white rice?

4.3 g of protein per 1 cup, which is 8.5% of the 50 g Daily Value.

What is white rice rich in?

Per serving, white rice is richest in Folate (DFE) at 38% of the Daily Value, Manganese (32%), Selenium (22%), Thiamin (B1) (21%).

Is white rice healthy?

By nutrient density, white rice scores 14 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is below average compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More grains

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.