Calories in Steamed rice: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of steamed rice (1 katori cooked, about 150 g) has 195 kcal, with 4 g protein, 42.3 g carbohydrate and 0.4 g fat. Per 100 g it comes to 130 kcal. That is 2.1 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 195 kcal | 130 kcal |
| Protein | 4 g | 2.7 g |
| Carbohydrate | 42.3 g | 28.2 g |
| Fat | 0.4 g | 0.3 g |
| Fibre | 0.6 g | 0.4 g |
Serving: 1 katori cooked, about 150 g. Source below, checked 13 October 2026.
What one serving looks like
One katori of cooked white rice is about 150 g, which fills a standard steel katori to the brim and is slightly under a cup measure. Uncooked, that is roughly a small fistful of grain.
Where it fits in a 1,200 to 1,600 kcal day
At 195 kcal, one serving is about 12 percent of a 1,600 kcal day and about 16 percent of a 1,200 kcal day. Rice is calories in a simple form. One katori beside dal and sabzi fits a 1,300 kcal day easily; a heaped plate of two or three katoris is where the day starts to get crowded.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
If you are watching sugar or carbohydrate, see the diabetes diet chart for Indian meals. Similar foods: Jeera rice, Oats porridge and Moong dal khichdi.
How cooking changes the number
Plain boiled rice carries no fat, so the number here stays as it is. Fried rice and biryani add oil, ghee and meat on top, which is why they are covered on their own pages.
A swap to try
Try Brown rice. Brown rice keeps more of the grain, so you get a little more fibre. Its taste and chew take some getting used to. Brown rice (1 katori cooked, about 150 g) comes to 185 kcal, which is 10 kcal less than 195 for steamed rice.
Who might want to watch it
People managing blood sugar often do better with a smaller portion of rice alongside protein and vegetables. A nutritionist can set a number for you.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Brown rice | 1 katori cooked, about 150 g | 185 | 4.1 g |
| Jeera rice | 1 katori, about 150 g | 216 | 3 g |
| Oats porridge | 1 bowl, about 250 g | 224 | 9.3 g |
| Moong dal khichdi | 1 bowl, about 250 g | 241 | 8.1 g |
| Vegetable pulao | 1 katori, about 180 g | 253 | 4.5 g |
| Chicken biryani | 1 plate, about 250 g | 260 | 17.9 g |
Keep going
Sources and last checked
Last checked 13 October 2026. Values are taken straight from the source record below, then scaled to the serving.
- Rice, white, long-grain, regular, enriched, cooked, USDA FoodData Central, SR Legacy (April 2018), FDC ID 168878
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
