~20 g protein
about 740 g cooked rice19.9 g protein
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 BY SERVING
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 |
PROTEIN QUALITY
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.
PUT IT IN CONTEXT
How much cooked rice provides 20–30 g of protein?
~25 g protein
about 930 g cooked rice25.0 g protein
~30 g protein
about 1.12 kg cooked rice30.1 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.
Compare protein in similar foods
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.
MACRO CALCULATOR
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.