Calories in White Rice

1 plate (300g) of White Rice has about 391 kcal. Most of its energy (88%) comes from carbohydrate. It is the lightest of the 6 rice dishes in this guide, weight for weight.

Per 1 plate (300g)

391

kcal

Protein 9.6g

10% of energy

Carbs 86.4g

88% of energy

Fat 0.9g

2% of energy

Also per serving: fibre 1.8g, sugar 0.2g, sodium 3mg.

Per 100g

Handy for comparing foods served in different amounts, or weighing your own portion.

Calories

130 kcal

Protein

3.2g

Carbohydrate

28.8g

Fat

0.3g

Common questions

How many calories are in White Rice?

1 plate (300g) of White Rice has about 391 kcal, with 9.6g protein, 86.4g carbohydrate and 0.9g fat.

How many calories are in 100g of White Rice?

About 130 kcal per 100g, with 3.2g protein, 28.8g carbohydrate and 0.3g fat.

Is White Rice high in protein?

No. 1 plate (300g) has 9.6g of protein, only 10% of its energy. Pair it with meat, fish, eggs or beans for more.

How accurate is this?

A plate here is the rice alone. Stew, meat, dodo or salad on the side are counted separately.

Figures come from a study that weighed real portions on Nigerian adults' plates in Ibadan (Sanusi and Olurin, 2012), USDA FoodData Central and the FAO/INFOODS West African food composition table, combined at standard recipe ratios where a dish needed it. They are estimates for a typical home-cooked portion, not lab results for your plate.

Skip the maths

Snap your plate of White Rice and CalChopAI counts it for you.

Protein, carbs and fat from one photo, with the soup, the swallow and the palm oil counted separately.

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