Rice is the single biggest source of carbs in many people's diets, and serving sizes vary wildly. Here's exactly what's in a cup of every common variety.
Cooked rice (1 cup, ~158g)
| Rice type | Carbs (g) | Fiber (g) | Net carbs (g) |
|---|---|---|---|
| White, long-grain | 45 | 0.6 | 44 |
| Brown, long-grain | 45 | 3.5 | 42 |
| Jasmine, white | 45 | 0.7 | 44 |
| Basmati, white | 45 | 0.7 | 44 |
| Basmati, brown | 46 | 3.5 | 43 |
| Wild rice | 35 | 3.0 | 32 |
| Black (forbidden) | 34 | 1.8 | 32 |
| Sushi rice | 53 | 0 | 53 |
Uncooked rice (¼ cup, ~50g)
A quarter-cup of dry rice cooks up to roughly one cup. The carb count is similar — about 39-40g per ¼ cup dry across all varieties.
How to lower the carb hit
- **Cool then reheat**. Cooking rice, refrigerating it overnight, then reheating creates resistant starch — effectively lowering net carbs by 10-15%.
- **Add a teaspoon of coconut oil to the cooking water**. Studies show this can reduce digestible carbs by up to 50% in some preparations.
- **Pair with protein and acid**. Rice with chicken and a squeeze of lime spikes glucose less than rice alone.
- **Use cauliflower rice for half the portion**. Cuts carbs by ~50% without losing the bowl feel.
What the scanner does with rice
When you scan a plate with rice, Carb Lens estimates portion in grams using plate geometry, classifies the variety from color and grain length, and applies the right carb factor. Re-analyze with a note like "brown basmati, cooled overnight" to apply the resistant-starch discount automatically.