Protein in White Rice: How Much per 100g and per Portion
Boiled white long grain rice provides 2.8g of protein per 100g. As an energy source, it contains 2.1g of protein for every 100 kcal, with protein making up 9% of its total calories. While primarily a carbohydrate food, a larger 250g portion contains 7.0g of protein, contributing to daily intake when combined with other protein sources.
CoFID 11-862 · Rice, white, long grain, boiled in unsalted water
What the numbers say
- Protein per calorie. White rice provides 2.1g of protein per 100 kcal. Protein accounts for 9% of its total energy, with the majority coming from carbohydrates.
- Low in fat and salt. According to UK front-of-pack labelling guidance, boiled white rice is low in fat, saturated fat, sugars, and salt. A 100g amount contains just 0.4g of fat and 0.03g of salt.
- Fibre content. This form of boiled white rice contains 0.5g of dietary fibre per 100g. A 200g portion provides 1.0g of fibre.
- No measurable sugars. The data shows that boiled white rice contains no measurable sugars. Its carbohydrate content of 31.1g per 100g is from starches.
White Rice macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 131 kcal 560 kJ |
7% | – |
| Protein | 2.8g | 6% | – |
| Fat | 0.4g | 1% | low |
| of which saturates | 0.1g | 0% | low |
| Carbohydrate | 31.1g | 12% | – |
| of which sugars | trace | 0% | low |
| Fibre | 0.5g | – | – |
| Salt | 0.03g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in white rice by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 150g | 4.2g | 196 | 46.7g | 0.6g |
| 200g | 5.6g | 262 | 62.2g | 0.8g |
| 250g | 7g | 328 | 77.8g | 1g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of white rice for 20g or 30g of protein
- To get 20g of protein from white rice alone, you would need to eat a very large amount of 714g, which contains 936 kcal and over 222g of carbohydrates.
- Because of its low protein density, white rice is best paired with a primary protein source to help meet training-related protein targets in a meal.
- The nutritional information is for boiled rice, so it is important to weigh it after cooking, as the weight increases significantly with water absorption.
How it compares with other grain foods
Within the grain foods group, boiled white rice ranks low for protein content, at 16th out of 17 foods analysed for both protein per 100g and protein per 100 kcal. It provides 2.8g of protein per 100g, the same amount found in white basmati rice. For comparison, brown rice contains more protein at 3.6g per 100g, and boiled pasta offers a higher amount at 4.4g per 100g. While a staple carbohydrate source, it is not a significant contributor of protein when compared to other common grains.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| White Rice | 2.8g | 131 | 2.1g |
| White Basmati Rice | 2.8g | 117 | 2.4g |
| Brown Rice | 3.6g | 132 | 2.7g |
| Pasta | 4.4g | 141 | 3.1g |
| Cornflakes | 7.1g | 376 | 1.9g |
Quick answers
How much protein is in 200g of cooked white rice?
A 200g portion of boiled white long grain rice contains 5.6g of protein, along with 262 kcal and 62.2g of carbohydrates.
Is white rice a good source of protein?
White rice contains a small amount of protein at 2.8g per 100g. It ranks 127th out of 137 foods on this site for protein content, so it is not considered a primary protein source.
Does brown rice have more protein than white rice?
Yes, according to the data, boiled brown rice has more protein than white rice, containing 3.6g per 100g compared to 2.8g in boiled white rice.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.