By Dr. Emily Johnson · Published April 28, 2025 · 7 min read
Rice is the most widely consumed staple grain on the planet — roughly 3.5 billion people depend on it as a dietary cornerstone. Yet rice nutrition facts differ considerably by variety. White rice, brown rice, and basmati each have distinct profiles for fiber, glycemic index, and key vitamins and minerals. Choosing the right variety — or simply understanding what you are eating — starts with the actual numbers.
Rice Nutrition Facts at a Glance
All figures below are for cooked rice per 100 grams, based on data from the USDA FoodData Central database, the authoritative US government source for food composition data.
| Nutrient (per 100g cooked) | White Rice | Brown Rice | Basmati Rice |
|---|---|---|---|
| Calories | 130 kcal | 111 kcal | 130 kcal |
| Carbohydrates | 28.2 g | 23.0 g | 28.5 g |
| Dietary Fiber | 0.4 g | 1.8 g | 0.4 g |
| Protein | 2.7 g | 2.6 g | 2.7 g |
| Total Fat | 0.3 g | 0.9 g | 0.3 g |
| Magnesium | 12 mg | 35 mg | — |
| Iron | 1.2 mg (enriched) | 0.4 mg | 0.8 mg |
| Glycemic Index | ~73 (high) | 55–68 (medium) | 50–58 (low–medium) |
White and basmati rice have nearly identical calorie counts at 130 kcal per 100g. Brown rice runs slightly lower at 111 kcal. The most meaningful differences are in fiber, glycemic index, and retained micronutrients — all consequences of how much the grain has been processed.
White Rice: The Refined Grain
White rice is produced by milling the whole grain to strip away the outer bran layer and the germ, leaving only the starchy endosperm. The result cooks quickly, has a mild flavor, and stores well — but at a nutritional cost.
Milling removes roughly 80% of thiamine (B1), 67% of niacin (B3), and 90% of vitamin B6, along with most of the grain's magnesium and phosphorus. In many countries, white rice is enriched after milling — iron and select B vitamins are added back — which is why enriched white rice can show higher iron values than brown rice. Fiber and most trace minerals, however, remain low.
White rice has a glycemic index of approximately 73, placing it in the high GI range. It raises blood glucose relatively quickly, which matters most for people managing blood sugar levels. It is also among the easiest rices to digest, making it appropriate in recovery diets or for individuals with gastrointestinal conditions.
Brown Rice: More Fiber and More Nutrients
Brown rice is white rice that has not had its bran and germ removed — it is a whole grain in the full sense. Relative to white rice per 100g cooked, brown rice provides:
- 4.5× more dietary fiber (1.8g vs. 0.4g)
- 190% more magnesium (35 mg vs. 12 mg)
- Significantly more phosphorus, manganese, and naturally occurring B vitamins
The glycemic index of brown rice falls between 55 and 68 — the medium GI range — meaning it produces a slower, more gradual rise in blood glucose than white rice. Research summarized by Harvard T.H. Chan School of Public Health found that substituting one daily serving of white rice with brown rice was associated with an 11% reduction in type 2 diabetes risk across large US cohort studies.
Brown rice takes longer to cook (40–45 minutes vs. 15–20 for white) and has a shorter shelf life, as the oils in the bran layer can oxidize over time.
Basmati Rice: The Low-GI Option
Basmati rice stands out less for its calorie or macro content — which closely resembles white rice — and more for its lower glycemic index. Depending on the source and preparation, basmati scores between 50 and 58, placing it in the low-to-medium GI range.
The reason is amylose content. Basmati rice contains roughly 20–25% amylose, a long-chain linear starch that resists rapid enzymatic digestion. Most short-grain and sticky varieties are dominated by amylopectin — a branched starch that breaks down quickly. A multicenter clinical trial published in the Journal of the Association of Physicians of India (PMID: 24772728) confirmed that basmati rice produced a significantly lower blood glucose peak than a glucose reference in healthy volunteers, consistently scoring below GI 55.
ℹ️ Why Basmati Elongates When Cooked
Basmati grains can roughly double in length during cooking — a result of their high amylose content and distinct starch structure. Premium aged basmati (stored 1–2 years post-harvest) develops even more resistant starch, which may further lower its glycemic impact.
Basmati is also naturally sodium-free and carries a distinctive aroma from 2-acetyl-1-pyrroline, a compound present in concentrations approximately 12 times higher than in non-aromatic rice varieties.
How Rice Fits Into Your Daily Diet
All rice varieties are naturally gluten-free, cholesterol-free, and low in sodium. A standard single serving of cooked rice is ½ cup (approximately 80g), providing around 100–115 calories — modest enough to anchor a balanced meal.
The practical choice between varieties depends on your goals:
- Brown rice offers more fiber and micronutrients for everyday nutrition
- Basmati is the best pick if blood sugar management is a priority
- White rice is easiest to digest and a sensible base when paired with nutrient-dense sides
Understanding how rice fits alongside vegetables, proteins, and fats is the next step — our guide to what is a balanced diet explains how to build those combinations. If you are tracking the actual calorie and macro impact of your rice-based meals, Caloria can identify the variety and portion from a photo and give you an instant breakdown.
Start Tracking Smarter
Knowing the nutrition facts is the first step — seeing exactly how your portions fit your daily targets is the second. Caloria makes it effortless: photograph your meal and get instant calorie, carb, fiber, and protein data for any rice dish.
⚠️ Medical Disclaimer
This article is for informational purposes only and does not constitute medical or dietary advice. Consult a registered dietitian or healthcare professional before making significant changes to your diet, especially if you have diabetes or a metabolic condition.
Frequently Asked Questions
How many calories are in 1 cup of cooked white rice?
One cup of cooked long-grain white rice (approximately 157g) contains about 205 calories, 44g of carbohydrates, 4g of protein, and under 1g of fat. For the most accurate count, weigh your portion rather than estimating by volume — rice compresses differently depending on moisture and how it is scooped. Our guide on how to calculate food calories covers this in detail.
Is brown rice healthier than white rice?
In most nutritional respects, yes. Brown rice retains its bran and germ, delivering roughly 4.5× more dietary fiber, significantly more magnesium, phosphorus, and B vitamins. Large cohort studies associate regular brown rice consumption with a reduced risk of type 2 diabetes. That said, white rice is easier to digest and appropriate for certain GI conditions — the right choice depends on individual health context.
What is the glycemic index of basmati rice?
Basmati rice has a glycemic index of 50–58, placing it in the low-to-medium range. This is meaningfully lower than regular long-grain white rice (GI ~73), primarily because of basmati's higher amylose content, which slows starch digestion and smooths out the blood glucose response curve.
Is rice gluten-free?
Yes. All rice varieties — white, brown, and basmati — are naturally gluten-free. Rice is one of the most widely recommended grains for people with celiac disease or non-celiac gluten sensitivity, provided it has not been processed in a facility that handles wheat or other gluten-containing grains.
How much rice should I eat per serving?
A standard single serving of cooked rice is ½ cup (approximately 80g), delivering around 100–115 calories. Restaurant and takeout portions frequently serve 1–1.5 cups (160–240g), which adds 200–310 calories before any accompaniments. Understanding how these portions stack up matters — our portion sizes guide covers practical measurements for common staple foods.