Published by Saura ·
White rice nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 93 kcal and 1.6 g protein. Reference food and preparation: boiled without salt. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of white rice (boiled without salt) supplies about 140 kcal, 2.5 g protein and 0.9 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
White rice: nutrition per 100 g and example portion
Reference preparation: boiled without salt. The exact source name is “Rice, boiled without salt” (Fineli food 1370). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 93 kcal | 140 kcal |
| Protein | 1.6 g | 2.5 g |
| Available carbohydrate (excludes fiber) | 20.6 g | 30.9 g |
| Fat | 0.2 g | 0.3 g |
| Saturated fat | <0.1 g | <0.1 g |
| Fiber | 0.6 g | 0.9 g |
How to weigh white rice
The table describes this Fineli boiled-rice preparation, which contains more water than some cooked-rice entries in other databases. It is not a universal value for jasmine, basmati or sushi rice. Prefer your package and measured cooking yield when available.
Calculate your own white rice portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 93.4 × 1.5 = 140.1 kcal, displayed as approximately 140 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as boiled without salt; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Dry rice, steamed rice and fried rice are different entries. Oil and sauces can explain a large difference between plain home-cooked rice and a restaurant side. Do not infer that the difference means either database has measured your actual bowl.
Meal ideas using white rice
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Combine white rice with kidney beans, peppers and tomato salsa.
- Add a rice side to salmon and broccoli, keeping any glaze separate.
Compare other grains and starches
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Multigrain pasta | boiled without salt; wheat, rye and barley pasta | 108 kcal | 4.5 g | 1.5 g |
| Rye bread | wholegrain rye bread made with water | 240 kcal | 7.3 g | 11 g |
| Brown rice | boiled without salt | 145 kcal | 3.2 g | 3 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Grains and starches nutrition: compare foods and portionsCompare grains and starches calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
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- Multigrain pasta nutrition: calories, protein and portion sizesMultigrain pasta (cooked): about 108 kcal and 4.5 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Rye bread nutrition: calories, protein and portion sizesRye bread (wholegrain): about 240 kcal and 7.3 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Brown rice nutrition: calories, protein and portion sizesBrown rice (cooked): about 145 kcal and 3.2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Raw vs cooked food weight: choose the matching nutrition entryLearn when to weigh rice, pasta, meat and beans raw or cooked, with a worked batch-yield example and tips to avoid counting the same food twice.
- How to calculate recipe nutrition from ingredients and servingsCalculate a homemade recipe's calories and nutrients from ingredient weights, then divide by portions or cooked yield with a transparent worked example.
Frequently asked questions
How many calories are in 150 g of white rice?
This boiled without salt reference supplies about 140 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of white rice matter?
Dry rice, steamed rice and fried rice are different entries. Oil and sauces can explain a large difference between plain home-cooked rice and a restaurant side. Do not infer that the difference means either database has measured your actual bowl.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 1370: Rice, boiled without salt
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 30361: Pasta, multigrain, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 1009: Ryebread, water, wholegrain rye flour
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 1377: Rice, wholegrain, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.