White Rice Nutrition Facts, Cooked and Uncooked

White rice is rice that has been milled to remove the outer bran and the germ, leaving the starchy center of the grain. That makes it cook faster and keep longer than brown rice, but milling also removes much of the fiber, B vitamins and minerals.

Most white rice sold in the US is enriched: iron, thiamin, niacin and folic acid are added back after milling. This record is enriched rice, which is why a cup shows a high folate figure that unenriched rice does not have. The added nutrients sit on the surface of the grain, so rinsing enriched rice before cooking washes some of them away.

This page also covers jasmine and basmati rice. Both are aromatic long-grain white rices, and USDA's standard record for regular long-grain white rice, used here, is the closest match for them. Calories and carbohydrate per gram of cooked rice are very similar across long-grain types.

Two things can make a real difference. First, enrichment: some jasmine and basmati rice is sold unenriched, and its folate and iron are then far lower than shown here, so check the package. Second, water: rice cooked softer absorbs more water, so a cup of it weighs more and a cup of firm rice packs in more grain. Short- and medium-grain rice, used for sushi and risotto, is stickier but similar per gram.

Dry rice absorbs water as it cooks and roughly triples in volume, so a cup of uncooked rice becomes about three cups cooked. Water adds weight but no calories, which means 100 g of dry rice has roughly three times the calories of 100 g of cooked rice. The most common mix-up when counting rice is using cooked numbers for a dry measure, or the reverse. Use this page when you measure rice after cooking; if you measure it dry, use the uncooked values printed on the package.

• Side dish and base: plain rice under stir-fries, curries, stews and beans.
• Fried rice: made best with cold, day-old rice, which has dried slightly and fries without clumping.
• Puddings: rice simmered slowly in milk and sugar until creamy.
• Soups and fillings: in chicken and rice soup, stuffed peppers and burritos.
• Food manufacturing: milled into rice flour for gluten-free baking, puffed for cereals and rice cakes, and converted into rice syrup.

• Fried rice. Cooked rice stir-fried with egg, vegetables and soy sauce. Egg · Soy Sauce · Onion · Garlic
• Rice and beans. A staple pairing in many cuisines, often cooked with onion and garlic. Black Beans · Onion · Garlic
• Burrito bowls. Rice topped with chicken, beans, tomato and avocado. Chicken Breast · Black Beans · Tomato · Avocado
• Sushi rolls. Seasoned short-grain rice rolled with fish and vegetables. Atlantic Salmon · Avocado · Cucumber
• Rice pudding. Rice cooked in sweetened milk, often with vanilla. Whole Milk · Sugar · Vanilla Extract
• Chicken and rice soup. Rice simmered in broth with chicken, carrot and onion. Chicken Breast · Carrot · Onion

Uncooked white rice keeps almost indefinitely in a sealed container in a cool, dry place. Cooked rice is a different matter: spores of a common soil bacterium can survive cooking, so cool leftover rice quickly and refrigerate it within two hours. It keeps three to five days in the refrigerator and can be frozen in flat bags for longer.

For rice bowls, burritos, sushi or prepared sides, decide whether you weigh rice dry or cooked and use matching data. Weighing the cooked rice that goes into each portion is the simplest route, and this page's record fits it. If you work from dry rice, the generator needs the dry weight and the finished batch weight, because cooking adds water. Enter your ingredients in the label generator, and if you use enriched rice, list its added nutrients in the ingredient statement, for example enriched rice (rice, iron, niacin, thiamin, folic acid); the ingredient formatter helps. Check the reference amount for your product in the RACC lookup.