Across India · Bread or rice
Cooked white rice
Also called chawal, rice, sadam, steamed rice
Plain white rice boiled in plenty of water and drained, so the grains stay fluffy and separate. It is the base of most Indian meals, especially in the South.
The short answer
Cooked white rice has about 255 kcal in a regular serving (1 plate, about 200 g), with 5.6 g of protein and 2 g of fibre. It rates 2.5/5 (moderate fit) for weight management: it is low in calories for its weight, but it is low in protein for its calories and it has little fibre for its calories.
Reviewed by Deepu Oommen on 22 Oct 2026 · How we review
- Calories per serving
- 255 kcal
- 1 plate (about 200 g)
- For weight management
- 2.5 / 5Rated 2.5 out of 5. Moderate fit for weight management
- Protein and fibre
- 5.6 g · 2 g
- per serving
- Brisk walking
- About 50 min
- uses similar energy (70 kg adult)
What's in cooked white rice?
Raw weights for one serving (1 plate, about 200 g), from the standard recipe
- Rice, 71 g
How is cooked white rice made?
Preparation 3 min · Cooking 18 min
- 1Wash the rice well and soak it in water for 30 minutes, then drain.
- 2Bring a large pot of water to a boil with a little oil and salt.
- 3Add the rice and cook, stirring once or twice, until the grains are just soft.
- 4Pour into a colander and let all the water drain out.
- 5Serve hot, or spread on a plate to cool.
Cooked white rice nutrition
| Nutrient | Per serving (1 plate, about 200 g) | Per 100 g |
|---|---|---|
| Energy | 255 kcal | 127 kcal |
| Protein | 5.6 g | 2.8 g |
| Carbohydrate | 55.8 g | 27.9 g |
| Fat | 0.4 g | 0.2 g |
| Fibre | 2 g | 1 g |
Calculated from a standard recipe (based on a recipe by Tarla Dalal: How To Cook Rice Perfectly, serves 4) using IFCT 2017 (ICMR-NIN) values for the raw ingredients, divided by the weight of the cooked dish (700 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Tarla Dalal, How To Cook Rice Perfectly 175 g, Archana's Kitchen, Steamed Rice (Pressure Cooker & Sauce Pan Methods) 153 g and Kunal Kapur, Boiled Rice (draining method) 266 g. Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is cooked white rice good for weight management?
It rates 2.5/5, a moderate fit, because it is low in calories for its weight, but it is low in protein for its calories and it has little fibre for its calories.
- Calories per gram (35% of the rating)1.27 kcal · 80/100
- Protein per 100 kcal (25% of the rating)2.2 g · 22/100
- Fibre per 100 kcal (20% of the rating)0.8 g · 26/100
- Portion (20% of the rating)255 of 250 kcal (bread or rice) · 48/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have cooked white rice
- Serve a smaller scoop of rice and a bigger portion of dal and vegetables
- Try a katori of rice instead of a full plate
- Keep to rice without extra ghee or butter
- Cool and reheat leftover rice only once
Common questions about cooked white rice
How many calories are in cooked white rice?
About 255 kcal in 1 plate, about 200 g, or 127 kcal per 100 g. A half plate has about 127 kcal.
Is cooked white rice good for weight management?
It rates 2.5/5, a moderate fit: it is low in calories for its weight, but it is low in protein for its calories and it has little fibre for its calories. See the lighter ways to have it on this page.
How much protein is in cooked white rice?
About 5.6 g in 1 plate, about 200 g, which is 2.2 g for every 100 kcal.
How much walking uses the energy in cooked white rice?
About 50 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is white rice bad for weight management?
No single food is. A plate of about 200 g gives around 250 kcal, so the portion and what goes with it matter most.
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Compare it in:Rice dishes
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.