Protein in food · Grains & rice
How much protein is in dry white rice?
One cup of dry white rice (185 g) has 13 g of protein (675 kcal); 100 g has 7.1 g.
1.9 g protein per 100 kcal · USDA FoodData Central
1.9 g of protein per 100 kcal (8% of its calories): under 2.5 g is low on our scale.
25 g of protein from dry white rice alone takes 352 g (about 1.9 cups) and 1285 kcal.
#7 of 11 in Grains & rice for protein per 100 g, #10 for protein per calorie.
Protein per portion
| Portion (dry) | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 7.1 g | 365 | 80 g | 0.7 g |
| 1 oz (28 g) | 2 g | 103 | 23 g | 0.2 g |
| 1 cup (185 g) | 13 g | 675 | 148 g | 1.3 g |
| 1 tbsp (12 g) | 0.8 g | 42 | 9.3 g | 0.1 g |
One cup of dry white rice (185 g) is 11% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Weights are dry. Cooking adds water, so cooked pasta and grains have less protein per 100 g, but a portion keeps the protein it started with.
Cooked: cooked white rice has 2.7 g of protein per 100 g, so 100 g dry cooks up to about 263 g (an estimate that assumes cooking keeps all the protein).
Most of its calories come from carbohydrate: about 88%.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than dry sushi rice and less than dry red lentils, dry quinoa and dry brown rice.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Dry red lentils | 23.9 g | 358 | 6.7 g |
| Dry quinoa | 14.1 g | 368 | 3.8 g |
| Dry brown rice | 7.5 g | 367 | 2.0 g |
| Dry white rice | 7.1 g | 365 | 1.9 g |
| Dry sushi rice | 6.5 g | 358 | 1.8 g |
Recipes with dry white rice
11 recipes in the Feast Mode library use dry white rice, macros computed the same way.
Across the 11 library recipes that use it, a serving has 47 g of dry white rice on average, which brings 3.4 g of protein: 7% of the dish’s protein. It carries the most in Beef and Broccoli, at 9% of the protein.
Questions
How much protein is in a cup of dry white rice?
One cup of dry white rice (185 g) has 13 g of protein and 675 kcal, with 148 g of carbohydrate and 1.3 g of fat.
How much protein is in 100 g of dry white rice?
100 g of dry white rice has 7.1 g of protein, 365 kcal, 80 g of carbohydrate and 0.7 g of fat (USDA FoodData Central 168877).
Is dry white rice a good source of protein?
Low in protein: 1.9 g of protein per 100 kcal (8% of its calories): under 2.5 g is low on our scale. Getting 25 g of protein from dry white rice alone takes 352 g (about 1.9 cups) and 1285 kcal.
Which has more protein, dry white rice or cooked 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: dry white rice 1.9 g, cooked white rice 2.1 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 168877: “Rice, white, long-grain, regular, raw, enriched”, 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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