# Does Rice Have Protein?

URL: https://kibora.app/protein-in/rice/
Language: en
Page type: food protein reference
Last Updated: 2026-08-19
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.
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## 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?

### ~20 g protein

about 740 g cooked rice

19.9 g protein

### ~25 g protein

about 930 g cooked rice

25.0 g protein

### ~30 g protein

about 1.12 kg cooked rice

30.1 g 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.

## One rice serving is easy. The whole day gets harder.

Kibora helps you log meals quickly by photo, voice, barcode, text, or favorites, then shows how protein, calories and the rest of your nutrition add up across your day.

## 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

### Oatmeal

about 5.9 g protein per cooked cup

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

### Banana

about 1.3 g protein per medium banana

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

### Egg

12.3 g protein per 100 g

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

## 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.