How much protein is in White Rice?

7.9g per 100 g, or 15.8g in a 1 cup (raw) serving — 2.2g of protein per 100 kcal.

Is White Rice vegetarian?

Yes — White Rice is vegetarian.

Can I log White Rice in IRONSLOG?

Yes — White Rice is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.

Food

White Rice: Calories, Protein & Macros

Last updated 26 July 2026

A 1 cup (raw) serving of White Rice has 713 kcal, 15.8g protein, 156.4g carbs and 1g fat — 2.2g of protein per 100 kcal. It's a vegetarian raw ingredient from the cereals and millets group, logged directly in IRONSLOG's 1,579-item Indian food database.

What's in a standard serving of White Rice?

A 1 cup (raw) serving has 713 kcal, 15.8g protein, 156.4g carbohydrate, 1g fat and 5.6g fiber. Per 100 g it's 356.4 kcal, 7.9g protein, 78.2g carbs and 0.5g fat — use the per-100g figures to rescale for whatever portion is actually eaten.

How does White Rice fit a cut vs a bulk?

At 2.2g of protein per 100 kcal, White Rice is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.

How much White Rice should I eat?

The dataset's reference serving is 1 cup (raw) (200 g), giving the 713 kcal and 15.8g protein above. Most people fit a fraction of servings into a single meal depending on the rest of the plate and their daily calorie target — log the actual amount eaten in IRONSLOG rather than assuming one fixed serving every time.

What can I swap for White Rice?

Ragi — vegetarian, 321 kcal per 100 g, 2.2g protein per 100 kcal
Brown Rice — vegetarian, 354 kcal per 100 g, 2.6g protein per 100 kcal
Bajra — vegetarian, 348 kcal per 100 g, 3.2g protein per 100 kcal

White Rice — macros per 1 cup (raw) and per 100 g
Metric	Per 1 cup (raw)	Per 100 g
Calories	713 kcal	356.4 kcal
Protein	15.8 g	7.9 g
Carbohydrate	156.4 g	78.2 g
Fat	1 g	0.5 g
Fiber	5.6 g	2.8 g
Protein per 100 kcal	2.2 g	2.2 g

Key takeaways

A 1 cup (raw) serving of White Rice has 713 kcal and 15.8g protein.
White Rice carries 2.2g of protein per 100 kcal — more calorie-dense than protein-dense.
It's a vegetarian raw ingredient in the cereals and millets group.
Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.