# White rice, cooked nutrition: 2.7 g protein per 100 g (est.) | Macro Friendly Meals

2.7 g protein per 100 g, 4.3 g per 1 cup cooked.

Updated 2026-10-08 - data v2026-10-08.2

Estimated nutrition for White rice, cooked, per 100 g and per 1 cup cooked (158 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 130 | 2.7 | 28 | 0.3 |
| Per serving (1 cup cooked, 158 g) | 205 | 4.3 | 44.2 | 0.5 |

Protein per 100 kcal: 2.1 g.

## Cost

Est. cost per serving: $0.15–$0.80 (est.).

Est. cost midpoint: $0.48 (est.).

Est. $ per 10 g protein: $1.12 (est.).

## Diet and scores

Vegetarian, Vegan, Pescatarian, Gluten-Free, Dairy-Free

Efficiency 8 / Taste 7 / Overall 7.5.

Longevity: none noted.

## Recipes using this food

- [Baked chicken, rice, and broccoli](https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-l1)
- [Baked tofu, rice, and stir-fry vegetables](https://macrofriendlymeals.com/recipes/tofu-rice-veg-l1)
- [Beef and broccoli stir-fry](https://macrofriendlymeals.com/recipes/lean-beef-rice-l2)
- [Chicken shawarma bowl](https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-l3)
- [Crispy tofu with soy-ginger glaze](https://macrofriendlymeals.com/recipes/tofu-rice-veg-l2)
- [Garlic-chili shrimp with scallions](https://macrofriendlymeals.com/recipes/shrimp-rice-l3)
- [Garlic-lemon chicken with broth rice](https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-l2)
- [Korean-style beef bowl](https://macrofriendlymeals.com/recipes/lean-beef-rice-l3)
- [Lean beef, rice, and peppers](https://macrofriendlymeals.com/recipes/lean-beef-rice-l1)
- [Lightened General Tso tofu](https://macrofriendlymeals.com/recipes/tofu-rice-veg-l3)
- [Miso-glazed salmon with sesame asparagus](https://macrofriendlymeals.com/recipes/salmon-potato-asparagus-l3)
- [Sautéed shrimp, rice, and peas](https://macrofriendlymeals.com/recipes/shrimp-rice-l1)
- [Shrimp fried rice with egg whites](https://macrofriendlymeals.com/recipes/shrimp-rice-l2)
- [Spicy tuna rice bowl](https://macrofriendlymeals.com/recipes/tuna-potato-rice-l2)
- [Tuna and rice bowl](https://macrofriendlymeals.com/recipes/tuna-potato-rice-l1)
- [Tuna poke-style bowl](https://macrofriendlymeals.com/recipes/tuna-potato-rice-l3)

## Related

- [Rice cakes](https://macrofriendlymeals.com/foods/rice-cakes) (2.1 g protein / 100 kcal)
- [Brown rice, cooked](https://macrofriendlymeals.com/foods/brown-rice-cooked) (2.2 g protein / 100 kcal)
- [Carrots](https://macrofriendlymeals.com/foods/carrots) (2.2 g protein / 100 kcal)
- [Pomegranate seeds](https://macrofriendlymeals.com/foods/pomegranate-seeds) (2 g protein / 100 kcal)
- [Potato, boiled](https://macrofriendlymeals.com/foods/potato-boiled) (2.2 g protein / 100 kcal)
- [Strawberries](https://macrofriendlymeals.com/foods/strawberries) (2.2 g protein / 100 kcal)

Nutrition values are estimates until a USDA record is attached. Not medical advice.

USDA FDC ID: not yet verified (est.)

Canonical: https://macrofriendlymeals.com/foods/white-rice-cooked

Cite as: Macro Friendly Meals, "White rice, cooked nutrition", https://macrofriendlymeals.com/foods/white-rice-cooked, data v2026-10-08.2.