How many carbs are in a White Rice, Cooked?
A 1 cup cooked (158g) serving of White Rice, Cooked contains 44.5g of total carbs (43.9g net carbs), 0.1g sugar, 205 calories, 4.3g protein, 0.4g fat and 0.6g fiber.
- Calories
- 205 cal
- Carbohydrates
- 44.5 g
- of which Sugars
- 0.1 g
- Fiber
- 0.6 g
- Net carbs
- 43.9 g
- Protein
- 4.3 g
- Fat
- 0.4 g
White Rice, Cooked nutrition at a glance
Per 1 cup cooked (158g), White Rice, Cooked delivers about 10% of a 2,000-calorie daily reference, 16% of the 275g daily carbohydrate reference and 2% of the 28g daily fiber reference. Sugar sits at 0% of the 50g added-sugar reference and protein contributes 9% of the 50g protein reference.
- Calories
- 130
- Carbs
- 28.2 g
- Sugar
- 0.1 g
- Protein
- 2.7 g
- Fat
- 0.3 g
- Fiber
- 0.4 g
Blood-sugar impact of White Rice, Cooked
Moderate glycemic impact expected. If you're monitoring blood sugar, keep an eye on total portion size and combine with protein or fat.
With 44.5g total carbs and 0.6g fiber, the net-carb figure for a 1 cup cooked (158g) serving works out to roughly 43.9g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat White Rice, Cooked
- Treat white rice, cooked as your main carb source for the meal — skip additional bread, rice or pasta on the side.
- Split a full serving of white rice, cooked into two smaller portions to keep post-meal glucose steadier.
- Pair white rice, cooked with 20–30g of protein and some healthy fat to flatten the blood-sugar response.
Frequently asked questions
Is White Rice, Cooked keto-friendly?
Not really. 43.9g net carbs per 1 cup cooked (158g) exceeds a full-day keto allowance for most people. It's a much better fit for a low-carb (100–150g/day) or balanced plan.
How many carbs in White Rice, Cooked per 100 grams?
About 28.2g of carbs, 0.1g sugar and 130 calories per 100g of White Rice, Cooked.
How does White Rice, Cooked affect blood sugar?
Moderate glycemic impact expected. If you're monitoring blood sugar, keep an eye on total portion size and combine with protein or fat.
Is White Rice, Cooked good for weight loss?
A serving delivers 205 calories with 4.3g protein and 0.6g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 2% combined protein-plus-fiber-to-calorie ratio, White Rice, Cooked is best paired with a lean protein or vegetables so the meal keeps you full for longer.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 cup cooked (158g) serving of White Rice, Cooked. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.