How many calories are in one cup of white rice?

White rice has 242 calories per cup or 130 calories for every 100 grams. Most of its calories are from carbohydrates.

How much protein is in one cup of white rice?

A great source of protein, a single cup of White Rice contains 9% of recommended daily values or 4.4 grams of protein. However, the protein in white rice is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in white rice?

White rice is an excellent source of a few nutrients, including carbohydrates and iron. It also contains significant amounts of thiamin, niacin and folate.

What's similar to white rice in cooking?

Brown rice and barley are similar to, or commonly paired with white rice in cooking and recipes.

Food with Nutrition Similar to White Rice

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Summary
Similar baked
Similar nuts
Similar plants
Similar fruits

White Rice source

Similar to White Rice

A common grain, white rice has significant amounts of thiamin and folate. One cup of cooked white rice contains about 242 calories.

Many foods are similar nutritionally to white rice, including graham crackers, egg noodles, wheat flour and pasta.

We compared the key nutrients in white rice (thiamin and folate) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

baked goods: Graham Crackers, Baguette, White Bread, English Muffin

nuts, grains and legumes: Egg Noodles, Wheat Flour, Pasta, Maitake Mushroom

plants and vegetables: Asparagus, Cherry Tomato, Sprouted Peas, Pea Shoots, Kale, Peas

fruits: Orange Juice, Cantaloupe, Strawberries, Orange, Blackberry, Nectarine

The details of the top 20 foods most nutritionally similar to white rice are below.

baked goods

Several baked goods offer similar nutrients to white rice including graham crackers, baguette, white bread and english muffin.

Graham Crackers

Similarity: > 95%

More nutritionally dense than white rice, graham crackers are also high in and contains some of the same nutrients. Also, graham crackers contains more dietary fiber, protein and Vitamin E than white rice.

For 100 grams of white rice and graham crackers:

White Rice (1/2 cup)		Graham Crackers (3.5 ounces)
0.17	thiamin (MG)	0.27
58	folate (UG)	91

However, white rice

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	430
0.3	dietary fiber (G)	3.4
0	sugar (G)	25
2.4	protein (G)	6.7
0.06	saturated fat (G)	1.6
0	trans fat (G)	0.06
0	Vitamin E (MG)	1.5
3	calcium (MG)	77
1.5	iron (MG)	3.8
29	potassium (MG)	170
0.02	riboflavin (MG)	0.32
1.8	niacin (MG)	4.4
0.41	pantothenic acid (MG)	0.42
0.05	Vitamin B6 (MG)	0.16

0.967 | 0.967 | 4.05 Complete Comparison:
Graham Crackers vs. White Rice

Baguette

Similarity: > 90%

More nutritionally dense than white rice, baguette is also high in and contains some of the same nutrients. Moreover, baguette contains more dietary fiber, protein, calcium and iron than white rice.

For 100 grams of white rice and baguette:

White Rice (1/2 cup)		Baguette (3.5 ounces)
0.17	thiamin (MG)	0.71
58	folate (UG)	123

However, white rice

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	272
0.3	dietary fiber (G)	2.2
0	sugar (G)	4.6
2.4	protein (G)	11
0.06	saturated fat (G)	0.53
0	trans fat (G)	0.01
0	Vitamin E (MG)	0.21
3	calcium (MG)	52
1.5	iron (MG)	3.9
29	potassium (MG)	117
0.02	riboflavin (MG)	0.43
1.8	niacin (MG)	4.8
0.41	pantothenic acid (MG)	0.46
0.05	Vitamin B6 (MG)	0.11

0.944 | 0.944 | 4.11 Complete Comparison:
Baguette vs. White Rice

White Bread

Similarity: > 90%

More nutritionally dense than white rice, white bread is also high in and contains some of the same nutrients. Moreover, white bread contains more dietary fiber, protein, Vitamin E and calcium than white rice.

For 100 grams of white rice and white bread:

White Rice (1/2 cup)		White Bread (3.5 slices)
0.17	thiamin (MG)	0.51
58	folate (UG)	127

However, white rice

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	238
0.3	dietary fiber (G)	9.2
0	sugar (G)	5
2.4	protein (G)	11
0.06	saturated fat (G)	0.63
0	trans fat (G)	0.03
0	Vitamin E (MG)	0.38
3	calcium (MG)	684
1.5	iron (MG)	4.9
29	potassium (MG)	127
0.02	riboflavin (MG)	0.26
1.8	niacin (MG)	4.5
0.41	pantothenic acid (MG)	0.46
0.05	Vitamin B6 (MG)	0.08

0.939 | 0.939 | 4.51 Complete Comparison:
White Bread vs. White Rice

English Muffin

Similarity: > 90%

More nutritionally dense than white rice, english muffin is also high in and contains some of the same nutrients. Moreover, english muffin contains more dietary fiber, protein, Vitamin E and calcium than white rice.

For 100 grams of white rice and english muffin:

White Rice (1/2 cup)		English Muffin (3.5 ounces)
0.17	thiamin (MG)	0.43
58	folate (UG)	64

However, white rice

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	223
0.3	dietary fiber (G)	4.6
0	sugar (G)	1.6
2.4	protein (G)	8.7
0.06	saturated fat (G)	0.29
0	Vitamin E (MG)	0.45
3	calcium (MG)	178
1.5	iron (MG)	2.9
29	potassium (MG)	186
0.02	riboflavin (MG)	0.29
1.8	niacin (MG)	3.4
0.41	pantothenic acid (MG)	0.44
0.05	Vitamin B6 (MG)	0.09

0.926 | 0.926 | 3.84 Complete Comparison:
English Muffin vs. White Rice

nuts, grains and legumes

Several seeds or grains offer similar nutrients to white rice including egg noodles, wheat flour, pasta and maitake mushroom.

Egg Noodles

Similarity: > 95%

Egg noodles are also high in and contains some of the same nutrients. Moreover, egg noodles contains more dietary fiber, protein, Vitamin A, calcium and thiamin than white rice.

For 100 grams of white rice and egg noodles:

White Rice (1/2 cup)		Egg Noodles (5/8 cup)
0.17	thiamin (MG)	0.29
58	folate (UG)	84

However, white rice

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	138
0.3	dietary fiber (G)	1.2
0	sugar (G)	0.4
2.4	protein (G)	4.5
0.06	saturated fat (G)	0.42
0	trans fat (G)	0.03
0	Vitamin A (UG)	6
0	Vitamin E (MG)	0.17
3	calcium (MG)	12
1.5	iron (MG)	1.5
29	potassium (MG)	38
0.02	riboflavin (MG)	0.14
1.8	niacin (MG)	2.1
0.41	pantothenic acid (MG)	0.26
0.05	Vitamin B6 (MG)	0.05
0	Vitamin B12 (UG)	0.09

0.965 | 0.965 | 2.21 Complete Comparison:
Egg Noodles vs. White Rice

Wheat Flour

Similarity: > 95%

More nutritionally dense than white rice, wheat flour is also high in and contains some of the same nutrients. Moreover, wheat flour contains more dietary fiber, protein, Vitamin E, calcium and iron than white rice.

For 100 grams of white rice and wheat flour:

White Rice (1/2 cup)		Wheat Flour (3/4 cup)
0.17	thiamin (MG)	0.81
58	folate (UG)	183

However, white rice

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	361
0.3	dietary fiber (G)	2.4
0	sugar (G)	0.31
2.4	protein (G)	12
0.06	saturated fat (G)	0.24
0	Vitamin E (MG)	0.4
3	calcium (MG)	15
1.5	iron (MG)	4.4
29	potassium (MG)	100
0.02	riboflavin (MG)	0.51
1.8	niacin (MG)	7.6
0.41	pantothenic acid (MG)	0.44
0.05	Vitamin B6 (MG)	0.04

0.96 | 0.96 | 4.97 Complete Comparison:
Wheat Flour vs. White Rice

Pasta

Similarity: > 95%

More nutritionally dense than white rice, pasta is also high in and contains some of the same nutrients. Moreover, pasta contains more dietary fiber, protein, calcium and iron than white rice.

For 100 grams of white rice and pasta:

White Rice (1/2 cup)		Pasta (1 cup)
0.17	thiamin (MG)	0.89
58	folate (UG)	237

However, white rice

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	371
0.3	dietary fiber (G)	3.2
0	sugar (G)	2.7
2.4	protein (G)	13
0.06	saturated fat (G)	0.28
0	Vitamin E (MG)	0.11
3	calcium (MG)	21
1.5	iron (MG)	3.3
29	potassium (MG)	223
0.02	riboflavin (MG)	0.4
1.8	niacin (MG)	7.2
0.41	pantothenic acid (MG)	0.43
0.05	Vitamin B6 (MG)	0.14

0.96 | 0.96 | 5.81 Complete Comparison:
Pasta vs. White Rice

Maitake Mushroom

Similarity: > 90%

Maitake mushroom contains nutrients similar to white rice, but in smaller amounts overall. Moreover, maitake mushroom contains more dietary fiber, Vitamin D, potassium and riboflavin than white rice.

For 100 grams of white rice and maitake mushroom:

White Rice (1/2 cup)		Maitake Mushroom (1.5 cup)
0.17	thiamin (MG)	0.15
58	folate (UG)	21

However, white rice does contain more iron, niacin and folate than maitake mushroom by weight.

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	31
0.3	dietary fiber (G)	2.7
0	sugar (G)	2.1
2.4	protein (G)	1.9
0.06	saturated fat (G)	0.03
0	Vitamin D (IU)	1123
0	Vitamin E (MG)	0.01
3	calcium (MG)	1
1.5	iron (MG)	0.3
29	potassium (MG)	204
0.02	riboflavin (MG)	0.24
1.8	niacin (MG)	0.66
0.41	pantothenic acid (MG)	0.27
0.05	Vitamin B6 (MG)	0.06

0.925 | 0.925 | 2.15 Complete Comparison:
Maitake Mushroom vs. White Rice

plants and vegetables

Several plants and vegetables offer similar nutrients to white rice including asparagus, cherry tomato, sprouted peas, pea shoots and kale.

Asparagus

Similarity: > 90%

Asparagus contain nutrients similar to white rice, but in smaller amounts overall. Moreover, asparagus contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than white rice.

For 100 grams of white rice and asparagus:

White Rice (1/2 cup)		Asparagus (3/4 cup)
0.17	thiamin (MG)	0.14
58	folate (UG)	52

However, white rice does contain more niacin than asparagus by weight.

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	20
0.3	dietary fiber (G)	2.1
0	sugar (G)	1.9
2.4	protein (G)	2.2
0.06	saturated fat (G)	0.04
0	Vitamin C (MG)	5.6
0	Vitamin A (UG)	38
0	Vitamin E (MG)	1.1
3	calcium (MG)	24
1.5	iron (MG)	2.1
29	potassium (MG)	202
0.02	riboflavin (MG)	0.14
1.8	niacin (MG)	0.98
0.41	pantothenic acid (MG)	0.27
0.05	Vitamin B6 (MG)	0.09

0.941 | 0.941 | 1.95 Complete Comparison:
Asparagus vs. White Rice

Cherry Tomato

Similarity: > 90%

Cherry tomato contains nutrients similar to white rice, but in smaller amounts overall. Moreover, cherry tomato contains more dietary fiber, Vitamin C, Vitamin A and potassium than white rice.

For 100 grams of white rice and cherry tomato:

White Rice (1/2 cup)		Cherry Tomato (5/8 cup)
0.17	thiamin (MG)	0.05
58	folate (UG)	29

However, white rice does contain more iron, thiamin and niacin than cherry tomato by weight.

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	16
0.3	dietary fiber (G)	0.9
2.4	protein (G)	1.2
0.06	saturated fat (G)	0.03
0	Vitamin C (MG)	16
0	Vitamin A (UG)	75
3	calcium (MG)	5
1.5	iron (MG)	0.47
29	potassium (MG)	212
0.02	riboflavin (MG)	0.03
1.8	niacin (MG)	0.59
0.41	pantothenic acid (MG)	0.19
0.05	Vitamin B6 (MG)	0.06

0.938 | 0.938 | 0.94 Complete Comparison:
Cherry Tomato vs. White Rice

Sprouted Peas

Similarity: > 90%

More nutritionally dense than white rice, sprouted peas are also high in and contains some of the same nutrients. Moreover, sprouted peas contains more protein, Vitamin C, calcium, iron and potassium than white rice.

For 100 grams of white rice and sprouted peas:

White Rice (1/2 cup)		Sprouted Peas (7/8 cup)
0.17	thiamin (MG)	0.23
58	folate (UG)	144

However, white rice does contain more dietary fiber than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	124
0.3	dietary fiber (G)	0
2.4	protein (G)	8.8
0.06	saturated fat (G)	0.12
0	Vitamin C (MG)	10
3	calcium (MG)	36
1.5	iron (MG)	2.3
29	potassium (MG)	381
0.02	riboflavin (MG)	0.16
1.8	niacin (MG)	3.1
0.41	pantothenic acid (MG)	1
0.05	Vitamin B6 (MG)	0.27

0.918 | 0.918 | 2.96 Complete Comparison:
Sprouted Peas vs. White Rice

Pea Shoots

Similarity: > 90%

Pea shoots contain nutrients similar to white rice, but in smaller amounts overall. Moreover, pea shoots contains more dietary fiber, Vitamin C, Vitamin A and calcium than white rice.

For 100 grams of white rice and pea shoots:

White Rice (1/2 cup)		Pea Shoots (1 cup)
0.17	thiamin (MG)	0.1
58	folate (UG)	62

However, white rice does contain more niacin and pantothenic acid than pea shoots by weight.

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	35
0.3	dietary fiber (G)	2.4
0	sugar (G)	3.5
2.4	protein (G)	2.4
0.06	saturated fat (G)	0
0	Vitamin C (MG)	25
0	Vitamin A (UG)	12
3	calcium (MG)	24
1.5	iron (MG)	1.3
29	potassium (MG)	160
0.02	riboflavin (MG)	0.05
1.8	niacin (MG)	1
0.41	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0.1

0.916 | 0.916 | 1.22 Complete Comparison:
Pea Shoots vs. White Rice

Kale

Similarity: > 90%

More nutritionally dense than white rice, kale contains nutrients similar to white rice, but in smaller amounts overall. Moreover, kale contains more dietary fiber, Vitamin C, Vitamin A, Vitamin E and calcium than white rice.

For 100 grams of white rice and kale:

White Rice (1/2 cup)		Kale (5 cups)
0.17	thiamin (MG)	0.11
58	folate (UG)	62

However, white rice does contain more than kale by weight.

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	35
0.3	dietary fiber (G)	4.1
0	sugar (G)	0.99
2.4	protein (G)	2.9
0.06	saturated fat (G)	0.18
0	Vitamin C (MG)	93
0	Vitamin A (UG)	241
0	Vitamin E (MG)	0.66
3	calcium (MG)	254
1.5	iron (MG)	1.6
29	potassium (MG)	348
0.02	riboflavin (MG)	0.35
1.8	niacin (MG)	1.2
0.41	pantothenic acid (MG)	0.37
0.05	Vitamin B6 (MG)	0.15

0.916 | 0.916 | 4.77 Complete Comparison:
Kale vs. White Rice

Peas

Similarity: > 90%

More nutritionally dense than white rice, peas contain nutrients similar to white rice, but in smaller amounts overall. Moreover, peas contains more dietary fiber, protein, Vitamin C and Vitamin A than white rice.

For 100 grams of white rice and peas:

White Rice (1/2 cup)		Peas (3/4 cup)
0.17	thiamin (MG)	0.27
58	folate (UG)	65

However, white rice does contain more than peas by weight.

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	81
0.3	dietary fiber (G)	5.7
0	sugar (G)	5.7
2.4	protein (G)	5.4
0.06	saturated fat (G)	0.07
0	Vitamin C (MG)	40
0	Vitamin A (UG)	38
0	Vitamin E (MG)	0.13
3	calcium (MG)	25
1.5	iron (MG)	1.5
29	potassium (MG)	244
0.02	riboflavin (MG)	0.13
1.8	niacin (MG)	2.1
0.41	pantothenic acid (MG)	0.1
0.05	Vitamin B6 (MG)	0.17

0.915 | 0.915 | 3.03 Complete Comparison:
Peas vs. White Rice

fruits

Several fruits or fruit products offer similar nutrients to white rice including orange juice, cantaloupe, strawberries, orange and blackberry.

Orange Juice

Similarity: > 90%

Orange juice contains nutrients similar to white rice, but in smaller amounts overall. Moreover, orange juice contains more Vitamin C, Vitamin A, calcium and potassium than white rice.

For 100 grams of white rice and orange juice:

White Rice (1/2 cup)		Orange Juice (3/8 cup)
0.17	thiamin (MG)	0.09
58	folate (UG)	30

However, white rice does contain more protein, iron, thiamin and niacin than orange juice by weight.

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	45
0.3	dietary fiber (G)	0.2
0	sugar (G)	8.4
2.4	protein (G)	0.7
0.06	saturated fat (G)	0.02
0	Vitamin C (MG)	50
0	Vitamin A (UG)	10
0	Vitamin E (MG)	0.04
3	calcium (MG)	11
1.5	iron (MG)	0.2
29	potassium (MG)	200
0.02	riboflavin (MG)	0.03
1.8	niacin (MG)	0.4
0.41	pantothenic acid (MG)	0.19
0.05	Vitamin B6 (MG)	0.04

0.935 | 0.935 | 1.24 Complete Comparison:
Orange Juice vs. White Rice

Cantaloupe

Similarity: > 90%

Cantaloupe contains nutrients similar to white rice, but in smaller amounts overall. Moreover, cantaloupe contains more dietary fiber, Vitamin C, Vitamin A and potassium than white rice.

For 100 grams of white rice and cantaloupe:

White Rice (1/2 cup)		Cantaloupe (5/8 cup)
0.17	thiamin (MG)	0.04
58	folate (UG)	21

However, white rice does contain more iron, thiamin, niacin and folate than cantaloupe by weight.

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	34
0.3	dietary fiber (G)	0.9
0	sugar (G)	7.9
2.4	protein (G)	0.84
0.06	saturated fat (G)	0.05
0	Vitamin C (MG)	37
0	Vitamin A (UG)	169
0	Vitamin E (MG)	0.05
3	calcium (MG)	9
1.5	iron (MG)	0.21
29	potassium (MG)	267
0.02	riboflavin (MG)	0.02
1.8	niacin (MG)	0.73
0.41	pantothenic acid (MG)	0.11
0.05	Vitamin B6 (MG)	0.07

0.922 | 0.922 | 1.35 Complete Comparison:
Cantaloupe vs. White Rice

Strawberries

Similarity: > 90%

Strawberries contain nutrients similar to white rice, but in smaller amounts overall. Moreover, strawberries contains more dietary fiber, Vitamin C, calcium and potassium than white rice.

For 100 grams of white rice and strawberries:

White Rice (1/2 cup)		Strawberries (5/8 cup)
0.17	thiamin (MG)	0.02
58	folate (UG)	24

However, white rice does contain more protein, iron, thiamin and niacin than strawberries by weight.

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	32
0.3	dietary fiber (G)	2
0	sugar (G)	4.9
2.4	protein (G)	0.67
0.06	saturated fat (G)	0.02
0	Vitamin C (MG)	59
0	Vitamin A (UG)	1
0	Vitamin E (MG)	0.29
3	calcium (MG)	16
1.5	iron (MG)	0.41
29	potassium (MG)	153
0.02	riboflavin (MG)	0.02
1.8	niacin (MG)	0.39
0.41	pantothenic acid (MG)	0.13
0.05	Vitamin B6 (MG)	0.05

0.912 | 0.912 | 1.59 Complete Comparison:
Strawberries vs. White Rice

Orange

Similarity: > 90%

Orange contains nutrients similar to white rice, but in smaller amounts overall. Moreover, orange contains more dietary fiber, Vitamin C, Vitamin A and calcium than white rice.

For 100 grams of white rice and orange:

White Rice (1/2 cup)		Orange (1/2 cup)
0.17	thiamin (MG)	0.1
58	folate (UG)	17

However, white rice does contain more protein, iron, niacin and folate than orange by weight.

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	46
0.3	dietary fiber (G)	2.4
0	sugar (G)	9.1
2.4	protein (G)	0.7
0.06	saturated fat (G)	0.03
0	Vitamin C (MG)	45
0	Vitamin A (UG)	11
0	Vitamin E (MG)	0.18
3	calcium (MG)	43
1.5	iron (MG)	0.09
29	potassium (MG)	169
0.02	riboflavin (MG)	0.04
1.8	niacin (MG)	0.4
0.41	pantothenic acid (MG)	0.25
0.05	Vitamin B6 (MG)	0.05

0.909 | 0.909 | 1.3 Complete Comparison:
Orange vs. White Rice

Blackberry

Similarity: > 90%

Blackberry contains nutrients similar to white rice, but in smaller amounts overall. Moreover, blackberry contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than white rice.

For 100 grams of white rice and blackberry:

White Rice (1/2 cup)		Blackberry (3/4 cup)
0.17	thiamin (MG)	0.02
58	folate (UG)	25

However, white rice does contain more iron, thiamin, niacin and folate than blackberry by weight.

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	43
0.3	dietary fiber (G)	5.3
0	sugar (G)	4.9
2.4	protein (G)	1.4
0.06	saturated fat (G)	0.01
0	Vitamin C (MG)	21
0	Vitamin A (UG)	11
0	Vitamin E (MG)	1.2
3	calcium (MG)	29
1.5	iron (MG)	0.62
29	potassium (MG)	162
0.02	riboflavin (MG)	0.03
1.8	niacin (MG)	0.65
0.41	pantothenic acid (MG)	0.28
0.05	Vitamin B6 (MG)	0.03

0.908 | 0.908 | 1.79 Complete Comparison:
Blackberry vs. White Rice

Nectarine

Similarity: > 90%

Nectarine contains nutrients similar to white rice, but in smaller amounts overall. Moreover, nectarine contains more dietary fiber, Vitamin C, Vitamin A and Vitamin E than white rice.

For 100 grams of white rice and nectarine:

White Rice (1/2 cup)		Nectarine (3/4 cup)
0.17	thiamin (MG)	0.03
58	folate (UG)	5

However, white rice does contain more iron, thiamin and folate than nectarine by weight.

Here is a comparison of the rest of nutrients:

130	calories (KCAL)	44
0.3	dietary fiber (G)	1.7
0	sugar (G)	7.9
2.4	protein (G)	1.1
0.06	saturated fat (G)	0.03
0	Vitamin C (MG)	5.4
0	Vitamin A (UG)	17
0	Vitamin E (MG)	0.77
3	calcium (MG)	6
1.5	iron (MG)	0.28
29	potassium (MG)	201
0.02	riboflavin (MG)	0.03
1.8	niacin (MG)	1.1
0.41	pantothenic acid (MG)	0.19
0.05	Vitamin B6 (MG)	0.03

0.907 | 0.907 | 0.76 Complete Comparison:
Nectarine vs. White Rice

Other Nutritional Substitutes

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