How many calories are in dry rice?

Uncooked white rice is 360 calories per 100g. A quarter cup (45g) is 162 calories and a full cup of dry grains (180g) is 648. Those calories do not change in the pot: the same 45g becomes about 125g of cooked rice at 130 calories per 100g.

Why is dry rice so much higher in calories than cooked rice?

Water, and only water. Dry rice is 360 calories per 100g against 130 cooked, a gap of 2.8x, because cooked grains are roughly two thirds water by weight. Nothing is added or lost, so 45g of dry rice and the 125g of cooked rice it becomes both hold 162 calories.

Should I weigh rice dry or cooked?

Either works if you use the matching figure: 360 calories per 100g dry, 130 per 100g cooked. Dry is the more precise of the two, since a cooked weight depends on how much water the grains took up and how long the pot sat covered.

How much cooked rice does a cup of dry rice make?

A cup of dry white rice (180g, 648 calories) yields close to 500g cooked, which is about 3 cups. That is 2.8 times the starting weight, and it is why a small dry measure looks so much larger on the plate.

Is dry rice keto-friendly?

No. Uncooked white rice carries 77.9g net carbs per 100g (79.3g carbs minus 1.4g fiber), so even a quarter-cup measure is about 35g net carbs before it touches water. Cauliflower rice is the usual substitute at roughly 3g carbs per cup.

How much protein is in dry rice?

6.6g per 100g, which is 3g in a quarter-cup measure. That reads as 2.7g per 100g once cooked, because the weight nearly triples while the protein stays put. Rice is not a meaningful protein source either way, so pair it with beans, eggs or fish.

Is white rice enriched, and does rinsing matter?

Most white rice sold in the US is enriched, which is where its 4.4mg of iron per 100g comes from, about 24% of the daily value, alongside added B vitamins. That coating sits on the outside of the grain, so a heavy rinse washes part of it away.

How long does uncooked rice keep?

Dry white rice keeps for years sealed in a cool cupboard, because milling removed the bran and left only 0.6g of fat per 100g to go rancid. Brown rice holds 3.3g of fat per 100g and keeps about six months at room temperature, or a year refrigerated.