How Many Calories in White rice?
100g gătit = 130 kcal
Nutritional Values per 100g
Standard Serving
100g gătit contains 130 calories.
Best time: Post-workout or lunch - when the body makes the best use of fast carbohydrates
Benefits
- ✓Fast-absorbing carbohydrate (~28g/100g cooked) - ideal for replenishing muscle glycogen after intense workouts
- ✓Very easy to digest - the lack of fiber and bran makes it gentle on the stomach, useful on hard training days or for those with digestive sensitivity
- ✓Naturally gluten-free - a safe option for people with celiac disease or gluten sensitivity
- ✓Affordable and extremely versatile - pairs easily with lean protein sources (chicken, fish, eggs) and vegetables for balanced meals
- ✓Moderate calorie density once cooked - 130 kcal/100g, allowing satisfying portion volumes in main meals
Considerations
- !Low in fiber (0.4g/100g) - pair it with vegetables or a protein source for satiety and a more balanced glycemic response
- !High glycemic index - raises blood sugar quickly, which is why it works best around training rather than in the evening at rest
- !Contains fewer minerals and B vitamins than the whole-grain version, since the outer layer is removed during refining
FitAzi Tip
FitAzi includes white rice mainly post-workout for rapid glycogen recovery, but prefers brown rice for the rest of the day for fiber and satiety. Weigh the rice cooked (not raw) to respect portions - 150-200g cooked covers a typical carbohydrate serving at a main meal. Combine it with a protein source and vegetables to slow sugar absorption and build a more complete meal.
Frequently Asked Questions
100g of cooked white rice has 130 calories, with 2.7g protein, 28g carbs, 0.3g fat, and 0.4g fiber. It's a fast-absorbing carbohydrate source, ideal especially around workouts.
A cup of cooked white rice (about 158g) has 205 calories, with 4.3g protein and 44g carbs. It's a typical side-dish portion, enough to cover a good part of the carbohydrate needs of a main meal.
100g of raw white rice has about 365 calories, almost three times more than cooked rice, because cooking adds water and increases the weight 2.5-3 times. In practice, 100g of raw rice becomes about 280-300g of cooked rice, with the same total calories, just spread over a larger weight.
A portion of rice served at a restaurant (usually 200-250g cooked) has between 260 and 325 calories. Portions in combo plates or takeout Chinese food can often reach 300-400g of rice, meaning 390-520 calories from the rice alone, not counting the rest of the dish.
A large bowl of cooked rice (about 300g) has 390 calories, with 8.1g protein and 84g carbs. It's the equivalent of almost 2.5 standard side-dish portions and covers a significant part of the caloric needs of a main meal.
The caloric difference is small - cooked white rice has 130 kcal/100g, while cooked brown rice has about 123 kcal/100g, practically identical. The real difference isn't caloric but nutritional: brown rice has over 3 times more fiber (1.8g versus 0.4g/100g) and more minerals, offering better satiety and a slower glycemic response.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.