Averages based on 1,920 rice products in our database.
Rice nutrient highlights
Carbohydrates
~28g per 100g (cooked)Rice is one of the most carbohydrate-dense staple grains. White, jasmine, and basmati rice have similar carbohydrate content per 100g cooked.
Protein
~2.7g per 100g (cooked)Rice provides modest protein per serving. A 1-cup cooked serving delivers about 4-5g of protein. Rice protein is low in lysine relative to legumes.
Sodium
~1-5mg per 100g (plain)Plain cooked rice is naturally very low in sodium. Flavored rice mixes and seasoned rice products can contain 300-800mg sodium per serving.
Calories
~130 per 100g (cooked)Cooked white rice averages about 130 calories per 100g. Calorie content is similar across jasmine, basmati, and long-grain varieties. Dried rice contains about 360 calories per 100g.
Rice processing scores by brand
15 rice products ranked by processing score (lowest first) from our analysis.
How does processing affect rice?
In our analysis, plain dried rice (white, jasmine, basmati, or other varieties) scores Level 1-2 (Minimally Processed to Processed). White rice is technically more processed than brown rice because the bran and germ have been removed during milling, but plain white rice remains a low-ingredient food. Processing scores increase substantially with flavored rice mixes, instant rice, and frozen rice products.
The rice category in our database contains ~7,800 products spanning all four processing levels. Microwavable rice pouches and cups typically score Level 2-3, while seasoned rice mixes with flavor packets can score Level 3-4 due to added hydrolyzed proteins, maltodextrin, and artificial flavors.
What should you look for on rice labels?
- 1Plain rice (any variety) should list one ingredient: rice. Enriched rice may list added vitamins (niacin, iron, folic acid, thiamin), which are nutrients reintroduced after milling.
- 2Flavored rice mixes typically include a separate seasoning packet with 10-20 additional ingredients. The rice itself is not the concern.
- 3Microwavable rice pouches often contain added oils (sunflower, canola) for texture that plain dried rice does not have.
- 4"Enriched" on rice labels means B vitamins and iron have been added back after milling. This is standard for white rice in the U.S. and does not indicate ultra-processing.
Frequently asked questions
How many calories are in rice?
Cooked white rice contains approximately 130 calories per 100g. A 1-cup cooked serving (about 186g) provides roughly 242 calories. Jasmine and basmati rice have similar calorie counts. Dried rice contains about 360 calories per 100g before cooking.
Is white rice ultra-processed?
Plain white rice scores Level 1-2 (Minimally Processed to Processed) in our analysis. While milling removes the bran and germ, the resulting product is still a low-ingredient food. Flavored rice mixes, instant rice, and seasoned rice products can score Level 3-4 depending on added ingredients.
What is the difference between jasmine and basmati rice?
Jasmine and basmati rice have similar macronutrient profiles per 100g cooked, with both averaging about 130 calories, 28g carbohydrates, and 2.7g protein. The differences are primarily in aroma, grain length, and texture. In our database, plain versions of both score similarly on processing metrics.
Is instant rice more processed than regular rice?
In our analysis, instant rice scores higher than regular rice because it has been pre-cooked and dehydrated. This additional processing step typically results in a Level 2 score compared to Level 1 for plain dried rice. The macronutrient content per cooked serving is similar, but ingredient lists for instant rice may include additional processing agents.
Does enriched rice count as processed?
Enrichment adds back B vitamins (niacin, thiamin) and iron that were removed during milling. In our scoring system, enrichment alone does not significantly increase the processing score. The added nutrients are standard micronutrients, not processing additives. Nearly all white rice sold in the U.S. is enriched.
How many calories in 1 cup of rice?
One cup of cooked white rice (about 186g) contains approximately 242 calories. Brown rice is slightly lower at about 218 calories per cup cooked. Dry (uncooked) rice is much more calorie-dense, but it roughly triples in volume when cooked. These values are based on averages from the USDA FoodData Central database.