A cup of cooked white rice has 45g of carbs. Brown rice has slightly less (45g but with 3.5g fiber). Here's how the major rice varieties compare per cooked cup (158g).
Rice carb comparison (1 cup cooked)
| Rice | Carbs | Fiber | Net carbs |
|---|---|---|---|
| White (long grain) | 45g | 0.6g | 44g |
| Brown (long grain) | 45g | 3.5g | 42g |
| Jasmine | 45g | 0.6g | 44g |
| Basmati | 45g | 0.7g | 44g |
| Sushi (short grain) | 53g | 1g | 52g |
| Wild rice | 35g | 3g | 32g |
| Arborio (risotto) | 53g | 1g | 52g |
Common serving sizes in the real world
- Chinese takeout container of white rice: ~3 cups → **135g carbs**
- Chipotle scoop of rice: ~3/4 cup → **34g carbs**
- Side of rice at most restaurants: ~1.5 cups → **68g carbs**
- Sushi roll (6 pieces): ~30-40g carbs from rice alone
The cooling trick
Cooked rice that's been refrigerated and reheated develops resistant starch, lowering effective carbs by 10-15%. Day-old rice in fried rice or rice salads is genuinely lower-carb than fresh.
Lower-carb swaps
- Cauliflower rice: 5g per cup
- Konjac (shirataki) rice: 1g per cup
- 50/50 rice + cauliflower blend: 22g per cup