Daily safety snapshot
5mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
100g White rice Protein — 7.1 g | Nutrition Calculator
100g of White rice, raw contains 7.1 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.
100g White rice Protein Calculator
100g of White rice, raw contains 7.1 g of protein. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central.
Result
100g White rice Protein
7.1 g protein
Computed from 100 g of food and USDA FoodData Central reference.
Reverse Calculation
Protein target to food amount
100 g (3.53 oz, 0.5 cups)
Reverse math uses 7.1 g protein per 100 g from USDA FoodData Central reference.
White rice Macros by Serving Size
White rice Macros by Common Serving
White rice Protein Range Around 100g
White rice Macros by Volume Measure
White rice Prep-State Logging Check
White rice Nutrient Efficiency Per Calorie
White rice Dietary Profile
White rice is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.
White rice Benefit Signals
- Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.
White rice Daily Nutrient Coverage
Smart Protein Substitutes for White rice
White rice Condition-Aware Nutrition Notes
Real-World White rice Serving Sizes
- Small weighed portion (~50g): 3.6 g protein. Use when testing a small serving or recipe ingredient amount.
- Standard nutrition reference (~100g): 7.1 g protein. Matches the USDA per-100g source basis used on this page.
- Large weighed portion (~150g): 10.6 g protein. Useful for meal-prep portions and larger servings.
Common White rice Measurement Mistakes
- Mixing raw and cooked entries changes the math. This page uses the listed source record for White rice, raw.
- Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
- For protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.
White rice Protein — Frequently Asked Questions
How much protein is in 100g of White rice? 100g of White rice contains 7.1 g of protein (USDA FoodData Central).
How much protein is in 1 cup of White rice? One US cup of white rice weighs approximately 201g (density: 850 kg/m³). That serving contains 14.3 g of protein — computed as 201g ÷ 100 × 7.1.
How many grams of White rice do I need to eat to get 30 g of protein? To reach 30 g of protein from White rice, you need approximately 423g — calculated as (30 ÷ 7.1) × 100 = 423g.
Is White rice high in protein? White rice is low in protein at 7.1 g per 100g. If you're targeting this nutrient, White rice alone is unlikely to be sufficient.
What percentage of daily protein does 100g of White rice provide? 100g of White rice provides 7.1 g of protein, which is 14.2% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from White rice alone, you would need ~704g.
How efficient is White rice as a source of protein per calorie? White rice provides 1.97 g of protein per 100 kcal, making it average as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.
What formula does this White rice protein calculator use? The calculator uses protein = weight in grams / 100 x 7.1 g. For example, 100g of White rice gives 7.1 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.
Is White rice a good food for muscle building or high-protein goals? For muscle building or high-protein goals, White rice is a modest contributor — with 7.1 g of protein per 100g. For best results, combine White rice with other foods to hit your daily macro targets.
How reliable is the source data for White rice? White rice uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.
Should I measure White rice raw or cooked? White rice should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.
How to Calculate White rice Protein
- Weigh raw. Place your white rice on a kitchen scale before cooking to get the most accurate starting weight.
- Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
- Read the result. The calculator shows protein content for your exact portion.
- Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
- Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.
Why Volume ≠ Weight: White rice Density Explained
White rice has a medium density (850 kg/m³). A 1-cup measure holds approximately 201 g.
Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.
Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for White rice.
White rice Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central.
Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.