Calories in cooked rice

Also known as chawal, steamed rice, white rice, boiled rice

Rice is the food people most often log wrongly, and almost always for the same reason: they use the raw weight.

Rice roughly triples in weight as it cooks. 100 g of raw rice becomes around 300 g on the plate. Every figure on this page is for cooked rice, which is what you actually eat.

Cooked rice calories by portion

Portion	Weight	Calories	Protein	Carbs	Fat	Fibre
1 katori / small cup	150 g	210	4.2g	45.2g	0.8g	0.6g
1 cupthe most common size we see	180 g	252	5g	54.2g	0.9g	0.7g
1 bowl	200 g	280	5.6g	60.2g	1g	0.8g
1 plate serving	250 g	350	7g	75.3g	1.3g	1g

Per 100 g: 140 cal · 2.8 g protein · 30.1 g carbs · 0.5 g fat · 0.4 g fibre

Why one number isn't enough

Across real meals logged in LogMyPlate, a serving of cooked rice has ranged from about 100 g to 320 g.

Rice spreads out on a plate, which makes it unusually easy to underestimate. A plate serving that looks like “some rice” is often 250 g — closer to two katoris than one.

If you are going to weigh one thing on your plate occasionally to calibrate your eye, rice is the one worth weighing.

What actually changes the number

Raw versus cooked weight

This is the big one. Rice absorbs water as it cooks and roughly triples in weight. Logging 100 g of raw rice as 100 g of cooked rice understates it by about three times.

What is mixed into it

Jeera rice, pulao, lemon rice and biryani are separate dishes carrying oil, ghee or meat. Log them as themselves, not as plain rice.

The variety

Different rices differ, though less than people expect. In our own database basmati sits around 120 calories per 100 g cooked against 140 for plain cooked rice — a real difference, but a small one next to portion size.

Reading the macros

Rice is almost entirely carbohydrate, with very little fibre or protein. That is not a criticism; it is what makes it a base rather than a centrepiece.

Because rice carries so little protein or fibre, what you put on top of it is where nearly all the rest of the meal's nutrition comes from.

Rice vs roti, at a realistic serving

Both are the base of the plate. They behave quite differently once you look past calories.

	Calories	Protein	Fibre
1 cup cooked rice	252	5g	0.7g
2 medium rotis	320	10.4g	11.6g
1 plate serving of rice	350	7g	1g

A cup of rice and two rotis are in similar calorie territory, but the rotis carry roughly eight times the fibre and twice the protein. Move to a full plate serving of rice and it overtakes both. Portion size decides this comparison far more than the choice of grain.

FAQs

Is this raw or cooked rice?

Cooked. Every figure on this page is for rice as it appears on your plate. Rice roughly triples in weight during cooking, so 100 g raw becomes about 300 g cooked.

How many calories in 1 katori of rice?

A 150 g katori of cooked rice is about 210 calories, with roughly 4.2 g of protein and 45 g of carbohydrate.

Does basmati rice have fewer calories?

Slightly. In our database cooked basmati sits around 120 calories per 100 g against 140 for plain cooked rice. Real, but small enough that the size of your serving matters considerably more than the variety.

Figures come from the LogMyPlate food database and are estimates for typical preparations. They are not medical advice. Last updated 2026-08-18.