Cereal Grains and Pasta

Calories in White Rice - Cooked Avg

192 calories

Serving Size 1 cup(s) (about 158 g)

Calories in 1 cup(s) of White Rice - Cooked Avg
Nutrition Facts

Serving Size 1 cup(s) (about 158 g)

Amount Per Serving
Calories 192 Calories from Fat 3
% Daily Value*
Total Fat 0g
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1mg 0%
Total Carbohydrate 44g
Dietary Fiber 0g 0%
Sugars 0g
Protein 4g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Available portions

Food analysis

Low In Fat
There is 192 calories in 158 grams of White Rice - Cooked Avg. With 120 calories per 100 grams, this food would be considered a Medium calorie density food.

White Rice - Cooked Avg is High in carbohydrates, Low in proteins and Very Low in fats. You can look at the macronutrients graph below for a detailed ratio.

With 28 grams of "Net carbohydrates" per 100 grams, it not safe to consume if you are following a Keto or Ketosis diet.

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Macronutrients split

6.7% Proteins
93.3% Carbohydrates
0.0% Fats

Nutrients and how much we eat of it play an important role on our health and body composition. To learn more on theses, check our blog posts on Proteins, Carbohydrates and Fats.

If you prioritise your health, avoiding white rice should come as no surprise. White rice is not popular among weight watchers since it is a refined grain. Refined grains have been ground to remove the bran and germ, resulting in a low fibre and nutritional content.

Furthermore, when white rice is processed, the natural oils are eliminated, making it high on the glycemic index (GI). The glycemic index is a measurement of how rapidly a food raises blood sugar levels. High-glycemic-index foods promote a quick rise in blood sugar levels, which leads to an increase in insulin production.

Consuming high-glycemic-index foods can contribute to weight gain, type 2 diabetes, and other health problems. For these reasons, it is suggested that whole grains be used instead of processed grains wherever feasible. So Calories in White Rice - Cooked Avg are high, which is why most people avoid it..

Can I eat white rice while on a diet?

Most weight watchers avoid white rice, but if you want an answer to your query, read on.

Yes!, White rice may be included on a diet as long as it is consumed in moderation and mixed with other healthy meals. Rice is a complex carbohydrate that provides your body with steady energy throughout the day. It also contains a lot of thiamin, niacin, and vitamin B6. 

White rice, on the other hand, is high in carbohydrates and should be taken in moderation. If you are on a strict diet, here are some options for introducing white rice into your diet:

Healthy ways of including white rice in your diet


  • Cooking and straining white rice can help cut carbohydrate levels while without adding too many calories to your diet.
  • Include your favourite vegetables in addition to white rice to make your dish healthier.
  • ]Portion management is what will keep your weight reduction plan on track, so eat your beloved white rice in moderation.

White rice may also be enjoyed by cooking it with your favourite broth or spices; simply keep experimenting and discovering new ways to make your favourite white rice as nutritious as any other healthy food.

The reasons to avoid white rice

People who take health seriously avoid white rice due to various reasons:

  • White rice is refined rice that has been separated from its bran and fibre, making it less nutritious.
  • It has a high glycemic index score
  • Metabolic syndrome is yet another reason to avoid white rice

Despite the fact that white rice has a negative image, it may be beneficial to certain people, such as pregnant women, due to its high folate content.

So the bottom line is that though brown rice may be a better option for you, indulging in white rice a few times need not make you feel guilty, but make sure that you limit your portion and the rest will be fine.

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