How Much Protein in Rice? Per Cup and per 100 g Cooked
Per 100 g, cooked white long-grain rice has 2.7 g of protein and raw white long-grain rice has 7.1 g. A cup of cooked white rice (158 g) has 4.3 g of protein. A cup of cooked brown rice (202 g) has 5.5 g of protein. Per 100 g, cooked white long-grain rice also provides 130 kcal, 0.3 g of fat and 28.2 g of carbohydrate.
Ranked #45 of 46 high protein foods by protein per 100 g.
Protein per 100 g and per serving
| Food | State | Per 100 g | Per 100 g | Per serving | Per serving | ||||
|---|---|---|---|---|---|---|---|---|---|
| Protein | kcal | Fat | Carbs | Serving | Protein | kcal | |||
| White rice, long-grain, cooked FDC 168878 | Cooked | 2.7 g | 130 | 0.3 g | 28.2 g | 1 cup (158 g) | 4.3 g 1 cup (158 g) | 205 | |
| White rice, long-grain, raw FDC 168877 | Raw | 7.1 g | 365 | 0.7 g | 80.0 g | 1 cup (185 g) | 13.2 g 1 cup (185 g) | 675 | |
| Brown rice, long-grain, cooked FDC 169704 | Cooked | 2.7 g | 123 | 1.0 g | 25.6 g | 1 cup (202 g) | 5.5 g 1 cup (202 g) | 248 | |
Protein by amount: cooked white long-grain rice
| Cups | Weight | Protein | kcal | Fat | Carbs |
|---|---|---|---|---|---|
| 1158 g | 158 g | 4.3 g | 205 | 0.4 g | 44.5 g |
| 2316 g | 316 g | 8.5 g | 411 | 0.9 g | 89.0 g |
| 3474 g | 474 g | 12.8 g | 616 | 1.3 g | 133.5 g |
| 4632 g | 632 g | 17.0 g | 822 | 1.8 g | 178.0 g |
Raw vs cooked
Protein per 100 g differs between the raw and cooked weight of the same food, so use the row that matches how you weigh it.
USDA lists 7.13 g of protein per 100 g for raw white long-grain rice and 2.69 g per 100 g once cooked, because 100 g of cooked rice holds less rice and more water. A cup of raw rice weighs 185 g and a cup of cooked rice 158 g. Use the row that matches when you weigh it.
How it compares
Similar foods sorted by protein per 100 kcal (main entry for each food).
| Food | Protein per 100 kcalProtein / 100 kcal | Protein (Per 100 g)Protein / 100 g | kcal (Per 100 g)kcal / 100 g |
|---|---|---|---|
| Peanuts, dry-roasted | 4.1 g | 24.4 g | 587 |
| Almonds, raw | 3.7 g | 21.2 g | 579 |
| Peanut butter, smooth | 3.7 g | 22.2 g | 598 |
| Quinoa, cooked | 3.7 g | 4.4 g | 120 |
| Oats, regular and quick, dry | 3.5 g | 13.2 g | 379 |
| White rice, long-grain, cooked | 2.1 g | 2.7 g | 130 |
To find your own daily protein target, use the Protein Intake Calculator.
Frequently asked questions
How much protein is in a cup of cooked rice?
One cup of cooked white long-grain rice (158 g) has 4.3 g of protein and 205 kcal. One cup of cooked brown long-grain rice (202 g) has 5.5 g of protein.
How much protein is in 100 g of rice?
Cooked white long-grain rice has 2.7 g of protein per 100 g. Raw (uncooked) white long-grain rice has 7.1 g per 100 g.
Does brown rice have more protein than white rice?
Per 100 g cooked, the two are close: 2.74 g for brown long-grain rice and 2.69 g for white long-grain rice. Per cup, brown rice is higher (5.5 g vs 4.3 g) because the USDA cup of cooked brown rice weighs more: 202 g vs 158 g.
How much protein is in 1 cup of uncooked rice?
One cup of raw white long-grain rice (185 g) has 13.2 g of protein and 675 kcal.
How many calories are in a cup of rice?
One cup of cooked white long-grain rice (158 g) has 205 kcal, 44.5 g of carbohydrate and 0.4 g of fat. One cup of cooked brown long-grain rice (202 g) has 248 kcal.
How much protein is in 2 cups of cooked rice?
Two cups of cooked white long-grain rice (316 g) have 8.5 g of protein and 411 kcal.
Related foods
All values come from USDA FoodData Central, SR Legacy (April 2018), per 100 g. Per-serving and scaled values are calculated from them.
Source
- USDA FoodData Central, SR Legacy (April 2018). Rice, white, long-grain, regular, enriched, cooked. FDC ID 168878. ↗
- USDA FoodData Central, SR Legacy (April 2018). Rice, white, long-grain, regular, raw, enriched. FDC ID 168877. ↗
- USDA FoodData Central, SR Legacy (April 2018). Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program). FDC ID 169704. ↗