Cooked white rice is 130 calories per 100g, almost entirely carbs. Standard cup is around 205 calories. Dry-weight numbers are nearly triple the cooked weight, which is the source of most logging mistakes — always note which one your label means.
Calories scale with portion. Here's how a typical white rice serving translates in your tracker:
Balanced — white rice sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How white rice stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at white rice and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreWhite Rice has approximately 130 calories per 100g (cooked). A typical serving — 1 cup, cooked (158g) — comes in at 205 calories.
2.7g of protein per 100g (cooked). That puts white rice at roughly 2.1g of protein per 100 calories — a useful lens when comparing to other grains sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. White Rice sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.