The confusion starts here: raw rice is 350 calories per 100g. Cooked rice is 130. Most websites don’t specify which one they mean. If you have been panicking about rice calories, you were probably reading the raw number. Nobody eats raw rice. Here is what you actually consume.
This is the complete calorie breakdown for rice per 100g. Every variant, every preparation method, every portion size that matters in an Indian kitchen. No generic database numbers. Real Indian servings, honestly measured.
Protein: 2.7g · Carbs: 28g · Fat: 0.3g · Fibre: 0.4g
That’s roughly 1.8x a homemade roti (72 cal)
Full calorie breakdown
The calorie count for rice per 100g varies significantly depending on size, stuffing, and preparation method. Here’s every variant you’ll encounter, from the lightest to the heaviest.
| Variant | Serving | Calories | Protein |
|---|---|---|---|
| Raw/uncooked white rice | 100g raw | 350 | 7g |
| Cooked white rice | 100g cooked | 130 | 2.7g |
| Cooked brown rice | 100g cooked | 112 | 2.6g |
| Basmati (cooked) | 100g cooked | 120 | 3g |
| Sona masoori (cooked) | 100g cooked | 130 | 2.5g |
| Parboiled/ukda rice (cooked) | 100g cooked | 125 | 2.8g |
The gap between Cooked brown rice (112 cal) and Raw/uncooked white rice (350 cal) is significant. Same food category, very different calorie cost. What you choose and how it’s prepared matters more than most people realise.
How rice per 100g compares to roti
One serving of rice per 100g (130 cal) is roughly 1.8x a plain roti (72 cal). Not dramatically different, but the gap adds up over multiple servings. Two rice per 100g = roughly 3.6 rotis in calorie terms.
Rice Per 100g vs roti (per 100g)
Rice Per 100g at 130 calories is lighter than roti (per 100g) at 240 calories. You save about 110 calories per serving by choosing rice per 100g. Not a dramatic difference, but it compounds over daily meals.
Per 100g: rice is 130 cal, roti is 240 cal. Looks like rice wins massively. But you eat 150-250g rice per serving vs 60-90g roti. In actual portions, they are nearly identical. This is why per-100g comparisons without portion context are misleading.
Related: Calories in Sambar Rice – The South Indian Daily Meal
Is rice per 100g good for weight loss?
Rice Per 100g at 130 calories is neither particularly light nor particularly heavy. It’s a moderate-calorie Indian food that fits comfortably in most diet plans when portion-controlled.
On a 1,500-calorie diet, one serving of rice per 100g takes up about 9% of your daily budget. That leaves room for two other proper meals and a snack or two. Not restrictive at all.
Rice Per 100g at 130 calories per serving is a solid choice for weight loss when portion-controlled. Track it, account for it, and it fits in any Indian diet plan.
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How rice per 100g fits in your daily calories
Here’s what including rice per 100g looks like at different calorie targets:
1200 cal/day (Aggressive weight loss): Easy fit. Only 11% of your budget. Plenty of room for other meals and snacks.
1500 cal/day (Steady weight loss): Easy fit. Only 9% of your budget. Plenty of room for other meals and snacks.
2000 cal/day (Maintenance): Easy fit. Only 6% of your budget. Plenty of room for other meals and snacks.
Best time to eat rice per 100g
Rice Per 100g at 130 calories is light enough for any meal or even as a substantial snack. It is one of those foods you do not need to overthink. Include it when you want it, track it loosely, and move on.
How to reduce calories when eating rice per 100g
Always use cooked weight, not raw. 100g raw rice becomes ~250g cooked. If a recipe says ‘100g rice’ and you weigh it cooked, you are eating only 40% of what was intended.
The easy formula. Raw rice weight × 2.5 = cooked weight. 60g raw = 150g cooked = 195 cal. That is your standard one-bowl serving.
Frequently asked questions
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Nutritional values based on IFCT (Indian Food Composition Tables) and USDA databases. Values vary with ingredients, size, and preparation. Informational content, not medical or dietary advice.