White Rice (Cooked)vsWhite Rice (Raw)
White Rice (Cooked) has 130 calories and 2.7g protein per 100g. White Rice (Raw) has 365 calories and 7.1g protein per 100g White Rice (Raw) has more protein, White Rice (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for White Rice (Cooked) vs White Rice (Raw)
Go with White Rice (Cooked) at just 130 kcal per 100g — 64% fewer calories.
White Rice (Raw) with 80g of carbs per 100g provides fast-acting energy — great before a workout.
White Rice (Raw) is the heart-friendlier option with less sodium, more fiber, more potassium.
White Rice (Raw) has 4.3mg of iron per 100g — important for energy and preventing anemia.
White Rice (Raw) edges ahead overall with more protein, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Rice White Long-grain Regular Cooked | Rice White Long-grain Regular Enriched | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 130kcal7% | 365kcal18% | <0.1kcal |
| Protein | 2.7g5% | 7.1g14% | <0.1g |
| Total Fat | 0.28g0% | 0.66g1% | <0.1g |
| Saturated Fat | <0.1g0% | 0.18g1% | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 28g10% | 80g29% | <0.1g |
| Dietary Fiber | 0.40g1% | 1.3g5% | <0.1g |
| Sugars | <0.1g | 0.12g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 0.11mg1% | <0.1mg |
| Vitamin K | 0mcg0% | 0.10mcg0% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 58mcg14% | 231mcg58% | <0.1mcg |
| Thiamin (B1) | 0.16mg14% | 0.58mg48% | <0.1mg |
| Riboflavin (B2) | <0.1mg1% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 1.5mg9% | 4.2mg26% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 382mg17% | 5.0mg0% | +377mg |
| Calcium | 10mg1% | 28mg2% | <0.1mg |
| Iron | 1.2mg7% | 4.3mg24% | <0.1mg |
| Potassium | 35mg1% | 115mg2% | <0.1mg |
| Phosphorus | 43mg3% | 115mg9% | <0.1mg |
| Magnesium | 12mg3% | 25mg6% | <0.1mg |
| Zinc | 0.49mg4% | 1.1mg10% | <0.1mg |
| Copper | <0.1mg8% | 0.22mg24% | <0.1mg |
| Manganese | 0.47mg21% | 1.1mg47% | <0.1mg |
| Selenium | 7.5mcg14% | 15mcg27% | <0.1mcg |
🔬Nutritional Analysis
Calories: White Rice (Cooked) is significantly lower in calories at just 130 kcal per 100g compared to 365 kcal for White Rice (Raw) — that's 181% fewer calories, making White Rice (Cooked) the better choice for calorie-conscious diets.
Protein: White Rice (Raw) has more protein per 100g (7.13g vs 2.69g), but White Rice (Cooked) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: White Rice (Raw) has more fat (0.66g vs 0.28g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin K (White Rice (Raw): 0.1mcg vs 0mcg), Folate (White Rice (Raw): 231mcg vs 58mcg), Riboflavin (B2) (White Rice (Raw): 0.049mg vs 0.013mg).
Key Minerals: Notable mineral differences include Sodium (White Rice (Cooked): 382mg vs 5mg), Iron (White Rice (Raw): 4.31mg vs 1.2mg), Potassium (White Rice (Raw): 115mg vs 35mg).
Diet Suitability: Both fit a low-fat diet. White Rice (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, White Rice (Cooked) or White Rice (Raw)?
- White Rice (Raw) has more protein with 7.13g per 100g compared to 2.69g for White Rice (Cooked).
- Which is lower in calories, White Rice (Cooked) or White Rice (Raw)?
- White Rice (Cooked) is lower in calories with 130 kcal per 100g versus 365 kcal.
- Is White Rice (Cooked) or White Rice (Raw) healthier?
- It depends on your goals. White Rice (Cooked) has 130 calories and 2.69g protein per 100g, while White Rice (Raw) has 365 calories and 7.13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, White Rice (Cooked) or White Rice (Raw)?
- White Rice (Cooked) is leaner with 0.28g of fat per 100g compared to 0.66g.
- Which has more fiber, White Rice (Cooked) or White Rice (Raw)?
- White Rice (Raw) has more fiber with 1.3g per 100g compared to 0.4g.