How Many Calories in White Rice (Cooked)?
About 205 kcal for 1 cup cooked (160 g). Here's how it fits into your day, and how to make it lighter without giving it up.
How it fits your day
| A 1,500 kcal day (typical fat loss, women) | 14% |
| A 2,000 kcal day | 10% |
| A 2,500 kcal day (typical fat loss, men) | 8% |
Love White Rice (Cooked)? Keep it, and still get in shape.
Train 1-to-1 with Tarek at Nogs Gym, Al Quoz. He builds your training and nutrition around the food you actually eat in Dubai, and reviews your progress every 4 weeks. Men and women welcome.
- From AED 275 per session
- Free first consultation
- Nutrition plan included
The lighter swap
Keep it to one cup and fill the rest of the plate with salad or vegetables and a protein.
Coach's take
Mostly carbs, with little protein. Pair it with a protein source like eggs, chicken or laban so it keeps you full for longer.
White Rice (Cooked) options compared
| 100 g cooked white rice | ~130 kcal |
| 1 cup cooked white rice | ~205 kcal |
| 1 cup cooked basmati rice | ~210 kcal |
| 1 cup cooked brown rice | ~218 kcal |
| 1 cup egg fried rice | ~240 kcal |
| 1 restaurant plate (about 2 cups) | ~410 kcal |
Questions we get asked
How many calories are in White Rice (Cooked)?
About 205 kcal for 1 cup cooked (160 g), with 4g protein, 45g carbs and 0g fat. Values vary between restaurants.
Can I eat White Rice (Cooked) and still lose weight?
Yes. Fat loss depends on your total calories across the day, not one food. White Rice (Cooked) is about 10% of a 2,000 kcal day. Keep it to one cup and fill the rest of the plate with salad or vegetables and a protein.
How long does it take to burn off White Rice (Cooked)?
About 41 minutes of brisk walking for a 75 kg adult. It's easier to adjust the portion than to try to burn it off, which is why we build favourite foods into our clients' plans.
How many calories are in 100 g of rice?
About 130 kcal for 100 g of cooked white rice, and about 360 kcal for 100 g of uncooked rice. Rice absorbs water as it cooks, so the cooked weight is much higher.
Can I eat rice and still lose weight?
Yes. Rice is not fattening on its own; the portion is what matters. One cup with a protein and vegetables fits easily into a fat-loss day.
Love White Rice (Cooked)? Get the free Dubai Eating-Out Guide
How to order shawarma, karak, biryani, kunafa and more, and still lose fat. Plus our 7 rules for eating out. Free, instant download.
Compare similar foods
See all 161 Dubai foods →Values are estimates for a typical Dubai restaurant portion, based on published nutrition data and standard recipes. Portions and recipes vary between restaurants.
Lose fat without giving up White Rice (Cooked)
Our clients still eat shawarma and drink karak. We just build it into the plan.
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