One cup of cooked white rice (about 158 g) provides roughly 205 calories and 45 g of carbohydrate, per USDA FoodData Central. Brown rice is similar in calories but higher in fiber and some minerals. White rice is low in fiber and digests quickly, which can leave some people less full. Pairing it with protein, vegetables, and healthy fat slows the response. Both can fit a balanced diet; the choice often comes down to preference and how the rice is balanced with other foods on the plate.
Key facts:
- 1 cup cooked white rice: ~205 kcal, ~45 g carb
- Brown rice: more fiber
- Low fiber → pair with protein/veg
- Similar calories, different nutrients