How much protein is in cooked white rice?

One cup of cooked white rice (158 g) has 4.3 g of protein (205 kcal); 100 g has 2.7 g.

Feast Factsper 100 g

PER 100 GProtein

2.7g

Calories130

Carbohydrate28.2g

Fiber0.4g

Sugars0.1g

Fat0.3g

Saturated0.1g

Sodium1 mg

2.1 g protein per 100 kcal · USDA FoodData Central

Protein verdictLow in protein

2.1 g of protein per 100 kcal (8% of its calories), but only 2.7 g per 100 g, so it takes a lot of it.

25 g of protein from cooked white rice alone takes 926 g (about 5.9 cups) and 1204 kcal.

#10 of 11 in Grains & rice for protein per 100 g, #8 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in cooked white rice per portion
Portion	Protein	kcal	Carbs	Fat
100 g	2.7 g	130	28.2 g	0.3 g
1 oz (28 g)	0.8 g	37	8 g	0.1 g
1 cup (158 g)	4.3 g	205	45 g	0.5 g
1 tbsp (9.9 g)	0.3 g	13	2.8 g	0 g

One cup of cooked white rice (158 g) is 4% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Dry: dry white rice has 7.1 g of protein per 100 g, so 100 g cooked starts as about 38 g dry (an estimate that assumes cooking keeps all the protein).

Most of its calories come from carbohydrate: about 87%.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, all 4 have more protein.

cooked white rice compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Dry lentils	24.6 g	352	7.0 g
Dry red lentils	23.9 g	358	6.7 g
Cooked quinoa	4.4 g	120	3.7 g
Cooked brown rice	2.7 g	123	2.2 g
Cooked white rice	2.7 g	130	2.1 g

All 200 foods →

Recipes with cooked white rice

3 recipes in the Feast Mode library use cooked white rice, macros computed the same way.

Across the 3 library recipes that use it, a serving has 99 g of cooked white rice on average, which brings 2.7 g of protein: 5% of the dish’s protein. It carries the most in Better-Than-Takeout Chicken Fried Rice, at 8% of the protein.

53G
PROTEIN

Better-Than-Takeout Chicken Fried Rice

30 min · 608 kcal

46G
PROTEIN

Korean BBQ Chicken Lettuce Wraps

45 min · 537 kcal

43G
PROTEIN

Beef and Rice Stuffed Peppers

75 min · 498 kcal

Questions

How much protein is in a cup of cooked white rice?

One cup of cooked white rice (158 g) has 4.3 g of protein and 205 kcal, with 45 g of carbohydrate and 0.5 g of fat.

How much protein is in 100 g of cooked white rice?

100 g of cooked white rice has 2.7 g of protein, 130 kcal, 28.2 g of carbohydrate and 0.3 g of fat (USDA FoodData Central 168878).

Is cooked white rice a good source of protein?

Low in protein: 2.1 g of protein per 100 kcal (8% of its calories), but only 2.7 g per 100 g, so it takes a lot of it. Getting 25 g of protein from cooked white rice alone takes 926 g (about 5.9 cups) and 1204 kcal.

Which has more protein, cooked white rice or dry white rice?

Dry white rice, with 7.1 g of protein per 100 g against 2.7 g for cooked white rice. Per 100 kcal: cooked white rice 2.1 g, dry white rice 1.9 g. One is weighed dry and the other cooked, which changes the protein per 100 g, not the protein in a portion.

Source: USDA FoodData Central, SR Legacy 168878: “Rice, white, long-grain, regular, enriched, cooked”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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