Rice Calories & Nutrition

Rice has 180 calories per 1 katori (120 kcal per 100 g)

Lunch Health Rating: 6/10 Best time: Lunch
180 kcal

Rice Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Rice broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 120 kcal 2.3 g 26.7 g 0.3 g
1 katori standard 150 g 180 kcal 3.5 g 40 g 0.4 g
1 plate 250 g 300 kcal 5.8 g 66.7 g 0.7 g
2 katori 300 g 360 kcal 7 g 80 g 0.8 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Rice (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 180 kcal 120 kcal 9%
Protein 3.5 g 2.3 g 7%
Carbohydrates 40 g 26.7 g 13%
Fat 0.4 g 0.3 g 1%
Fiber 0.6 g 0.4 g 2%
Sugar 0.1 g 0.1 g 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 3.5 g · 8%
Carbs 40 g · 90%
Fat 0.4 g · 2%
Burn it off

Minutes of activity to burn 180 kcal (70 kg adult):

Brisk walking 39 min
Cycling 26 min
Running 19 min
Yoga 51 min

Is Rice good for weight loss?

Yes, in controlled portions

Rice carries roughly 120 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Rice good for muscle gain?

Mainly an energy food

Rice provides about 2.3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 1.9 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Rice

Prefer brown rice for fiber.

About Rice

Steamed white rice.

Frequently asked questions about Rice

1 katori (150 g) contains approximately 180 calories, along with 3.5 g protein, 40 g carbohydrates and 0.4 g fat.

100 g of Rice contains about 120 calories, 2.3 g protein, 26.7 g carbs and 0.3 g fat.

2 katori works out to roughly 360 calories and 7 g of protein in total.

Yes, in controlled portions. Rice carries roughly 120 kcal per 100 g, which is moderate for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Rice contains about 2.3 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Rice provides roughly 26.7 g of carbohydrates and 0.1 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Rice is best eaten at lunch.

For a 70 kg adult, burning the roughly 180 calories in 1 katori rice takes brisk walking for about 39 minutes, or cycling for about 26 minutes, or running for about 19 minutes, or yoga for about 51 minutes.

Compare Rice with other foods

Rice vs Biryani Rice vs Rajma Rice vs Dal Rice vs Mutton Biryani Rice vs Plain Pulao

Similar foods in Lunch

Biryani

350 kcal

Rajma

165 kcal

Dal

120 kcal

Mutton Biryani

477 kcal

Plain Pulao

210 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Palak Paneer

220 kcal

Tandoori Chicken

195 kcal

Pav Bhaji

400 kcal

Curd (Yogurt)

98 kcal

Rajma

165 kcal

Chana Masala

180 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 29 August 2026

This page is for general information only and is not medical advice. See our disclaimer.