# Does Rice Have Protein?

URL: https://kibora.app/protein-in/rice/
Language: en
Page type: food protein reference
Last Updated: 2026-09-23
Description: Yes. Cooked white rice has about 2.7 g of protein per 100 g and around 4.3 g per cup. See common servings and whether rice is a protein source.
Structured data: Organization, WebSite, SoftwareApplication, WebPage, Article, FAQPage, BreadcrumbList

## Does Rice Have Protein?

Yes. One cup of cooked white rice, around 158 g, contains approximately 4.3 g of protein.

Per 100 g, cooked white rice contains approximately 2.7 g of protein.

## Protein in rice by serving size

These values use cooked white long-grain rice. Brown rice, wild rice and dry rice have different protein values per 100 g.

| Serving | Protein | Calories |
| --- | --- | --- |
| 100 g cooked | 2.7 g | 130 kcal |
| 1/2 cup cooked, 79 g | 2.1 g | 103 kcal |
| 1 cup cooked, 158 g | 4.3 g | 205 kcal |
| 200 g cooked | 5.4 g | 260 kcal |

## Is rice a good source of protein?

Rice contains protein, but it is primarily a carbohydrate-rich food rather than a concentrated protein source.

A cup of cooked white rice provides only about 4.3 g of protein.

For a higher-protein meal, rice is usually paired with beans, lentils, tofu, eggs, fish, meat or another protein-rich food.

### Low in protein

8% of calories from protein

## How much cooked rice provides 20–30 g of protein?

These large portions show why rice is best treated as a carbohydrate food that contributes some protein rather than as the main protein source.

### ~20 g protein

740 g

~962 kcal

### ~25 g protein

930 g

~1209 kcal

### ~30 g protein

1.12 kg

~1456 kcal

## See how your meals add up.

Track protein across your day instead of checking each food separately.

[Start tracking protein](https://my.kibora.app?lang=en)

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## Nutrition data and methodology

Nutrition values use USDA FoodData Central reference data for cooked white long-grain rice: approximately 2.69 g protein and 130 kcal per 100 g.

A cooked cup is approximately 158 g, providing about 4.3 g of protein. This page uses cooked white rice consistently so dry and cooked weights are not mixed.

### Sources

[USDA FoodData Central](https://fdc.nal.usda.gov/)

## Compare protein in similar foods

### Quinoa

4.4 g protein per 100 g cooked quinoa

[See protein by serving.](https://kibora.app/protein-in/quinoa/)

### Oatmeal

about 5.9 g protein per cooked cup

[See protein by serving.](https://kibora.app/protein-in/oatmeal/)

### Beans

about 8–9 g protein per 100 g cooked kidney beans

[See protein by serving.](https://kibora.app/protein-in/beans/)

### Tofu

13.3 g protein per 100 g tofu

[See protein by serving.](https://kibora.app/protein-in/tofu/)

## Common questions about protein in rice

### Does rice have protein?

Yes. Cooked white rice contains approximately 2.7 g of protein per 100 g.

### How much protein is in one cup of rice?

About 4.3 g in one cup of cooked white rice weighing roughly 158 g.

### Is rice a good source of protein?

Not as a primary protein food. It contributes some protein but is mainly a carbohydrate source.

### Does brown rice have more protein than white rice?

The difference is usually small. The exact value depends on the variety and cooking method.

### Does dry rice have more protein per 100 g than cooked rice?

Yes, because dry rice contains much less water. Cooking increases weight by adding water, which lowers protein per 100 g.

## How much protein should you eat per day?

Knowing that cooked white rice has about 2.7 g of protein per 100 g is useful. Knowing how that fits into your own daily protein and macro targets is more useful.