Calories in Cooked Rice

Rice has gained notoriety for people who are trying to lose weight, as it contains high carbohydrates and for diabetics, it raises the blood sugar levels. 

But it can be incorporated in a balanced food, if consumed in moderation by pairing with other nutrient dense foods. It is always consumed at the last course of the meal, in the end, as it helps not to shoot up the blood glucose levels, as much as if you had it in the beginning of the meal. That’s why in the Indian context of a Thali, the rice is always served in the end.

Now before coming to the calories, let’s see the common rice varieties which we encounter in everyday life.

Differences between White Rice and Brown rice

Attributes	Brown Rice	White Rice
Processing	Only the outer husk removed	Bran, germ, and husk removed
Color	Light to dark brown	White
Texture	Chewier and denser	Softer and fluffier
Cook Time	Longer (approx. 45 minutes)	Shorter (approx. 15-20 minutes)
Nutrient Content	Higher in fiber, vitamins, and minerals	Lower in fiber, vitamins, and minerals due to processing
Calories (100g cooked)	111 kcal	130 kcal
Carbohydrates (100g cooked)	23 g	28 g
Protein (100g cooked)	2.6 g	2.4 g
Fiber (100g cooked)	1.8 g	0.4 g
Glycemic Index	Lower (50-55)	Higher (65-70)

Calories in different types of Rice along with carbs,GI, GL, and Protein content

Type of Rice	Cooked Portion (1 cup)	Calories (kcal)	Carbs (g)	Glycemic Index (GI)	Glycemic Load (GL)	Protein(g)
White Rice	1 cup (cooked)	205	44.5	73	32	4.2
Brown Rice	1 cup (cooked)	216	45.3	68	31	5
Basmati Rice	1 cup (cooked)	210	45.6	58	26	4.3
Jasmine Rice	1 cup (cooked)	205	44.5	68	30	4
Arborio Rice	1 cup (cooked)	216	46	69	32	4.4
Black Rice	1 cup (cooked)	200	43	55	24	4
Red Rice	1 cup (cooked)	216	45	55	25	4.2
Wild Rice	1 cup (cooked)	166	35	57	20	6.5
Parboiled Rice	1 cup (cooked)	194	41	48	20	4
Sushi Rice	1 cup (cooked)	240	53	65	35	4
Sticky (Glutinous) Rice	1 cup (cooked)	169	36.7	86	31	3.5

Note: One cup of cooked rice is approximately 150-200 grams in weight. The exact weight can vary slightly depending on the type of rice, the cooking method, and how tightly the rice is packed into the cup.

The glycemic index is a measure of how quickly a food raises blood sugar levels, while the glycemic load takes into account both the glycemic index and the amount of carbohydrates in a portion of food. Lower GI and GL values are generally considered healthier, as they cause a slower and steadier rise in blood sugar levels.

Caloric Values of Commonly Consumed Foods

This section delves into the energy content, measured in calories, of frequently eaten food items. Understanding these values can aid in managing dietary intake and maintaining a balanced nutritional regimen.

Item	Quantity	Calories (Approx.)
Dry Fruits	100g	600
Potato Chips	100g	536
Choco Bar Ice Cream	1 bar	200-250
Pastry Cake Piece	1 piece	260-300
Ice Cream	100g	207
Mayonnaise	100g	680
10 Rs Drinks/Soft Drinks	Per serving	80-150
Cake	100g	380-450
Egg Curry	1 serving	200
Papaya Juice	1 glass (250ml)	140
Pomegranate Juice	1 glass (250ml)	150
Roasted Chana	100g	364
Bread Roll	1 roll	100-200
Chicken Puff	1 puff	200-300
Fruit Salad	1 cup	74-100
Dairy Milk Chocolate	1 bar (45g)	240
Pastry Piece	1 piece	260-300
Pound Cake	1 pound (454g)	1200-1600
Soan Papdi	1 piece (25g)	100-120
Roasted Chana (Protein)	100g	20g protein
Coconut Milk	1/4 cup	120
Palak Paneer	1 bowl	200-250
Chicken Roll	1 roll	250-350
Butter Chicken	1 cup	300-400
Egg Puff	1 puff	150-200
Egg White Omelette	1 omelette	70-100
Sambar	1 katori	100-150

Item	Quantity	Calories (Approx.)
Puff	1 puff	200-300
Small Onion	1 onion (70g)	28
Cold Drink (10 Rs)	Per serving	80-150
Potato Chips	100g	536
Buttermilk	100ml	45
Coconut Water	100ml	19
Bread Pakora	1 pakora	150-200
Bun	1 bun	150-200
Chicken Lollipop	1 lollipop	100-150
Cup of Buttermilk	1 cup (240ml)	100-120
Uncooked Red Lentils	1 cup	230
Kit Kat	1 bar (standard)	210
Pastry	1 piece	260-300
Pav (Bread Roll)	1 pav	100-150
Plate of Bhel	1 plate	200-300
Rusk	1 rusk	35-50
Veg Burger	1 burger	200-300
Veg Puff	1 puff	150-200
Cool Drinks (10 Rs)	Per serving	80-150
Atta (Wheat Flour)	100g	340
Chocolate	100g	500-550
Prawns	100g	100-120
Aloo Patty	1 patty	150-200
Cube Cheese	1 cube (30g)	100-120
Handful Roasted Chana	1 handful (~30g)	120
Cow Milk Protein	1 litre	32g protein
Gobi Manchurian	1 plate	250-300
Peanut Butter	1 tbsp (16g)	94
Raw Rice	100g	130-150
Wheat Roti	100g	297

Item	Quantity	Calories (Approx.)
Chicken Burger	1 burger	350-500
Glass of Coke	1 glass (250ml)	100-105
Ice Cream	1 serving	200-250
Kachori	1 kachori	200-250
Kale	100g	49
Chikoo (Sapodilla)	1 fruit	110-120
Naan	1 naan	260-300
Oil	1 teaspoon	40
Butter	10g	72
Protein in Mungfali (Peanuts)	100g	25-30g
Boiled Banana	1 medium	105-120
Bowl of Custard	1 bowl	150-200
Cold Coffee	1 glass	100-200
Ferrero Rocher	1 piece	73
Fat	1 gram	9
Small Orange	1 orange	45-55
10 Inch Pizza	1 pizza	800-1200
Pasta	100g (uncooked)	131
Oats with Milk	1 bowl	150-200
Kilojoules to Calories	1 kJ	0.239
Packet of Lays	1 packet (small)	150-160
Pav Bhaji	1 serving	300-400
Roti	1 roti	70-100
Slice of Cake	1 slice	200-400
Almond Protein	10g	2.1g
Goat Meat Protein	100g	20-25g
Calories to Kg	10000 calories	1.43 kg (weight gain)
Smoked Salmon	100g	117
Vegetable Soup	1 bowl	50-100
Brownie	1 brownie	200-300
Chicken Shawarma	1 shawarma	400-600
Jaggery	1 cup	760-800
Pav (Bread Roll)	1 pav	100-150
Slice of Cheese	1 slice	100-120
Oats	1 spoon	6-9
Spring Roll	1 roll	80-100
Raw Rice	100g	130-150
Uncooked Rice	100g	130-150
Kilojoules to Calories	100 kJ	23.9
Oil	100ml	884

Frequently Asked Questions

How many calories are in 100g of Cooked Rice?

There are approximately 130-140 calories in 100g of cooked white rice, depending on the variety and cooking method. Brown rice contains slightly more calories, with around 110-120 calories per 100g.

 How many calories are in a bowl of Cooked Rice?

A medium-sized bowl of cooked white rice (about 150g) contains approximately 195-210 calories. For brown rice, the same serving size would contain around 165-180 calories.

How many calories are in a cup of Cooked Rice?

One cup (about 195g) of cooked white rice contains approximately 240-260 calories, while one cup of cooked brown rice contains about 215-230 calories.

 How many calories are in 100g of rice not cooked?

There are approximately 350-370 calories in 100g of uncooked white rice, and around 360-380 calories in 100g of uncooked brown rice.

How much is 1 Katori rice?

One katori is an Indian serving size equivalent to approximately 150ml or 150g. For cooked white rice, 1 katori would contain around 195-210 calories, while 1 katori of cooked brown rice would have approximately 165-180 calories.

How many calories in a roti?

A medium-sized whole wheat roti (about 40g) contains around 80-100 calories, depending on the thickness and size.

How many calories are there in 2 Roti?

In two medium-sized whole wheat rotis (approximately 80g), there would be around 160-200 calories.

How many Cals do I need a day?

The number of calories needed per day varies based on factors such as age, gender, weight, height, and activity level. On average, adult women need 1,800-2,400 calories per day, while adult men require 2,200-3,000 calories per day.

Are boiled rice good for dieting?

Boiled rice can be part of a balanced diet, especially if you choose whole grain varieties like brown rice, which contain more fiber and nutrients. However, portion control is important, as excessive consumption of rice can lead to weight gain due to its calorie content.

Is boiled rice high in calories?

Boiled rice is relatively high in calories, with around 130-140 calories per 100g for white rice and 110-120 calories for brown rice. Portion control is important to avoid excessive calorie intake.

How many calories are in Indian cooked rice?

Indian cooked rice typically refers to white rice, which contains approximately 130-140 calories per 100g when cooked. Brown rice, another option, contains about 110-120 calories per 100g.

How many calories in a dal?

The calorie content of dal (lentil soup) varies depending on the type of lentils used and the preparation method. A 100g serving of cooked dal can have approximately 130-180 calories.

Which has more calorie rice or roti?

Per 100g, rice generally has more calories than roti. Cooked white rice has around 130-140 calories per 100g, while a whole wheat roti has about 80-100 calories per 40g serving (equivalent to 200-250 calories per 100g).

How many calories in a full plate of rice?

A full plate of cooked white rice (approximately 250g) contains around 325-350 calories. A full plate of cooked brown rice with the same weight would have approximately 275-300 calories.

What food is high in calories?

Foods that are high in calories include processed and fast foods, fried foods, sugary snacks, and high-fat dairy products. Some examples are:

1. Pizza
2. Fried chicken
3. French fries
4. Ice cream
5. Cheese
6. Pastries and baked goods
7. Sugary drinks

It’s important to note that not all high-calorie foods are unhealthy. Some nutrient-dense foods like nuts, seeds, avocados, and olive oil are also high in calories but provide essential nutrients and healthy fats.