Nutrition facts
Calories in cooked rice
Rice is weighed raw and eaten cooked, and it is the food where that confusion costs the most: between the two, the mass doubles.
What a real portion weighs
The Anses table gives values per 100 grams, and 100 grams is not a portion anybody serves. Here are the same values, applied to the portions as they turn up. Weights are in grams, the unit the table is built on. For a quick conversion: 1 oz is about 28 g, and 1 lb is about 454 g.
| Portion | Weight | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| A cooked serving · about 66 g of raw rice | 150 g | 233 kcal | 5 g | 49.8 g | 1.1 g | 2.1 g |
| A large cooked serving · about 88 g of raw rice | 200 g | 310 kcal | 6.6 g | 66.4 g | 1.4 g | 2.8 g |
| 60 g of raw rice, once cooked · the dose most often recommended | 136 g | 211 kcal | 4.5 g | 45.2 g | 1 g | 1.9 g |
| The Ciqual reference · cooked, no added salt | 100 g | 155 kcal | 3.3 g | 33.2 g | 0.7 g | 1.4 g |
Where these weights come from. The raw-to-cooked ratio is about 2.26 for white rice. It is not borrowed from custom: it comes out of the table itself, by dividing the energy of raw rice by that of cooked rice. Water taken up in the pot carries no energy, so the ratio of the energies is the ratio of the masses.
Composition per 100 grams
Rice, white, cooked, no added salt
- Energy
- 155 kcal
- Protein
- 3.3 g
- Carbohydrate
- 33.2 g
- of which sugars
- 0 g
- Fat
- 0.7 g
- Fiber
- 1.4 g
- Sodium
- 18 mg
What a table of values does not say
- Weighing 100 g of raw rice and reading the cooked line is the most common mistake on this food. It more than doubles the real result.
- The water taken up adds nothing but weight. That is why the per-100 g figure for cooked rice sits at less than half the raw one.
- Parboiled and precooked rice are separate lines of the table, with cooking ratios of their own.
The Zemiam recipes that use it
These pages carry their calories and their macros, recalculated from the same table as this one. The weight given is that of the ingredient in one serving.
- Grilled chicken with rice and greens · 150 g per serving
- Beef stir-fry with peppers and rice · 150 g per serving
- Fried rice with eggs and peas · 200 g per serving
- Veal blanquette with rice · 180 g per serving
- Fried rice with shrimp and peas · 180 g per serving
- Rice salad with tuna and sweet corn · 180 g per serving
- Mushroom and parmesan risotto · 200 g per serving
What comes after the number
How much to eat in a day
A portion means nothing without the day that holds it. A calorie need is worked out from height, weight, age and activity level, then split into protein, carbohydrate and fat.
Calorie calculatorWhere body build sits
Body mass index, the full WHO classification, and the weight range matching a normal build for a given height.
BMI calculatorNeighboring pages
An average weight is an estimate. A photo is not.
In Zemiam, a photo of the meal is enough to log the real portion, with the composition of this same table rather than a guessed figure.
Where the values come from
The composition comes from the Anses Ciqual table: Anses. 2025. Table de composition nutritionnelle des aliments Ciqual, published under Licence Ouverte 2.0. The per-100 g values are reproduced without being altered; the per-portion values are those same values multiplied by a weight, and that weight is not an Anses figure.
The same page in French: Calories du riz cuit.