Rice is one of the world's most widely eaten staple grains, but the calories in a bowl can vary a lot depending on the type and whether you measure it cooked or dry. This rice calorie calculator estimates the calories, carbohydrates, protein, fat, and fiber in common rice varieties — from white long-grain and brown rice to basmati, jasmine, wild rice, and sushi rice.
Simply choose your rice type and measurement state, enter a serving size in grams, ounces, or cups, and the calculator does the math using USDA-style reference values. The step-by-step breakdown shows exactly how the estimate is derived, making it useful for meal planning, calorie tracking, and macro goals.
Dry rice roughly triples in weight when cooked because it absorbs water, so 100 g of cooked rice contains far fewer calories than 100 g of dry rice. Choose the Cooked or Dry state to match how you actually weigh or scoop your rice, and use the preset buttons for common portions.
Serving:
Calculation:
How to Use This Tool
This calculator is designed to be quick and flexible. Choose the rice type that matches what you are eating, then indicate whether you measured it cooked or dry. Enter an amount in grams, ounces, or cups, and press Calculate to see the full nutrition picture.
- Select a rice variety from the dropdown.
- Choose Cooked or Dry (uncooked).
- Enter your portion, or tap a preset button such as ½ cup, 1 cup, 150 g, or 250 g.
- Read the calorie and macro results, then use the copy button to save the estimate.
Tip: A digital kitchen scale is the most reliable way to track rice. If you scoop by cup, use the same cup each time and avoid packing the rice down.
How It Works
The calculator uses USDA-style reference values for each rice variety, expressed per 100 grams. For your portion, it converts the serving to grams and applies this simple formula:
calories = (serving in grams ÷ 100) × kcal per 100 g
Carbs, protein, fat, and fiber are calculated the same way. When you measure in cups, the tool uses standard weights of about 158 g for one US cup of cooked rice and 185 g for one cup of dry rice. These weights are typical for medium-grain and long-grain rice, though slight variations occur by variety and cooking method.
Worked Examples
Example 1: You cook 1 cup (158 g) of cooked brown rice. Brown rice provides about 112 kcal per 100 g, so the estimate is (158 ÷ 100) × 112 = 177 kcal, with about 37 g of carbs and 3.6 g of protein.
Example 2: You weigh 75 g of dry basmati rice. Dry basmati has about 350 kcal per 100 g, so the estimate is (75 ÷ 100) × 350 = 263 kcal, with about 59 g of carbs. After cooking, this amount yields roughly 210–225 g of cooked rice.
Reference Data (per 100 g)
Values are approximate and represent common USDA-style averages. Use them for planning, not for medical advice.
| Rice type | Cooked kcal | Dry kcal | Carbs (cooked) | Protein (cooked) | Fiber (cooked) |
|---|---|---|---|---|---|
| White long-grain | 130 | 365 | 28.2 g | 2.7 g | 0.4 g |
| Brown long-grain | 112 | 367 | 23.5 g | 2.3 g | 1.8 g |
| Basmati | 120 | 350 | 25.5 g | 2.9 g | 1.1 g |
| Jasmine | 129 | 358 | 27.9 g | 2.4 g | 0.3 g |
| Wild rice | 101 | 357 | 21.3 g | 4.0 g | 1.8 g |
| Sushi / short-grain white | 130 | 362 | 28.7 g | 2.4 g | 0.4 g |
Tips for Accurate Tracking
- Always match the state (cooked or dry) to how you measured the rice.
- Weigh rice before cooking if you are logging dry portions, or weigh it after cooking if you are logging prepared meals.
- Rinsing rice before cooking can change starch content slightly, but the calorie difference is minor.
- Additions like butter, oil, or sauces add significant calories and are not included in the estimate.
Frequently Asked Questions
Why does cooked rice have fewer calories per 100 g than dry rice?
When rice cooks, it absorbs water and gains weight without gaining calories. The same dry grains spread across a larger weight, so calories per gram drop. A serving of cooked rice is therefore not directly comparable to the same weight of dry rice.
Should I track rice cooked or dry?
Track it the way you measured it. For meal prep, cooked weight is easier; for ingredient logging from packages, dry weight is often more precise, because the label lists dry values. This calculator supports both.
Are there big differences between rice brands?
Whole-grain rice, parboiled rice, and specialty varieties can differ slightly in moisture, starch, and nutrients. Brand-level data is usually close to the averages used here. For exact figures, check the product nutrition label or look up the item in the USDA Food Data Central database at fdc.nal.usda.gov.