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How many Calories are in cooked rice?

This question was recently sent to me in my inbox. It’s a question that I google every day. How many calories is a cup of rice cooked? I decided to find out the answer.

Table of Contents

The quick calories estimate

  • 1/2 cup cooked rice = 106 Calories
  • 1 cup cooked rice = 212 Calories

These numbers were based on how I cooked my rice and measured it raw.

  • 1 cup of dry, white jasmine rice (200g) = 640 Calories (according the label).
  • It was cooked as per package instructions with 1 1/2 cups water. The 3 cups of were then made. They weighed 515g = and must have 640 calories.

If the rice is cooked with 1.5 times water and divided into 1/3 and 1/2 cups (which is how I would normally eat it), the calories for the rice would be:

  • 1/3 cup cooked = 71 Calories and approximately 15g of Carbs with Zero Fat
  • Half a cup of cooked beans = 106 calories, and 22 grams carbs with zero fat.

However, There are exceptions.

 

This calorie question can be difficult to answer because MyFitnessPal is a tracking tool. You get many answers. Which MyFitnessPal listing does the best job? You can see the confusion in my screenshot below.

 

To find out the exact calorie count for cooked rice, I measured my rice before and during cooking.

The reason for the discrepancies in rice calorie counts is usually:

  • Rice can be cooked in a variety of water.
  • There are many grains to choose from
  • Different cooking times can result in a different volume yield.
  • Measurements are often in grams or by volume.

This was evident when I reduced the amount of water used to cook rice to 1.5x water to rice ratio and to 2x water to rice ratio.

If I used 2X water to rice ratio, 1 cup of raw, white Jasmine rice would make 3 1/2 cups cooked rice. You can eat more rice for less calories by increasing how much water you use to cook it. This is what I do with oatmeal every day! ( See my high volume oatmeal here

Brown Rice is healthier?

Brown rice is the same as white rice when you only look at macros and calories. 1 cup of brown rice has 2g more fiber and some iron and potassium. They are otherwise very similar.

Many people wonder why all my meal plans have white rice. It tastes better and I don’t feel the need to make any changes in my dietary preferences. My family prefers white rice and I don’t enjoy making different meals for them.

Finally, I like the idea of white rice absorbing more quickly than brown rice. Quick acting carbs are great for me when I am running or doing a workout. Rice is also great pre-workout food because it is gentle on the stomach.

Calories and macros of brown rice vs. white rice

Can you still eat rice while losing weight?

YES! I ate rice all the time I was losing weight and I got slim enough to wear a bikini. Most physique athletes eat rice while losing weight. It’s important for them to exercise and build muscle.

Don’t hesitate to keep rice in your diet during weight loss. It is important to know your macros and keep your portions under control.

Have questions about calorie count? HMU! They are my pleasure!

 

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