Rice calories and macros
Real numbers for 1 katori (120 g), calculated from a stated recipe. We show our work below.
One katori of plain cooked white rice (120 g) has roughly 156 calories, with about 3.2 g protein, 33.8 g carbohydrate, and almost no fat. Rice is one of the most logged foods and one of the most misread, for two reasons. The first is raw versus cooked: dry rice is about 360 calories per 100 g, but rice absorbs two to three times its weight in water as it cooks, so cooked white rice is about 130 calories per 100 g. The second is the katori itself. A standard katori is a 150 ml bowl, and 150 ml of cooked rice weighs about 120 g lightly packed, not 150 g, because the grains pack with air gaps between them. That is where the 156 comes from. The number tracks weight almost exactly, because rice is nearly pure carbohydrate with barely any fat, so your portion is the entire story. A heaped plate of 250 g is about 325 calories. White and brown rice are close on calories; brown just brings more fibre. The calories climb only when oil, ghee, or a rich curry join the plate.
Related guide: Roti vs Rice: Which Is Better for Weight Loss?
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156calories
Protein
3.2 g
Carbs
33.8 g
Fat
0.4 g
Correction, September 2026: we previously listed one katori of rice as 150 g and 195 calories. Our own katori guide and USDA density data put a lightly packed 150 ml katori at about 120 g, so we corrected rice, jeera rice, and veg pulao to 120 g per katori.
How we calculated this
- White rice, cooked120 g
One katori of plain steamed white rice, measured cooked. A 150 ml katori holds about 120 g of cooked rice lightly packed (about 100 g level). Anchored to USDA FoodData Central cooked white rice, about 130 kcal per 100 g.
Values from USDA FoodData Central (cooked white rice). Cross referenced against IFCT 2017 (ICMR-NIN).
Confidence: high
How the preparation changes it
| Portion | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Small katori (100 g)A level katori, or a modest side portion. | 130 | 2.7 | 28 | 0.3 |
| 1 katori (120 g)A 150 ml katori, lightly packed. This is the headline number. | 156 | 3.2 | 33.8 | 0.4 |
| Full plate (250 g)A heaped plate, common with a curry. | 325 | 6.7 | 70 | 0.6 |
Common questions
How many calories in 1 katori of rice?
About 156 for a standard katori of plain cooked white rice, which is 120 g lightly packed in a 150 ml bowl. A small or level katori is nearer 130, and a full heaped plate of 250 g is about 325. Rice is almost all carbohydrate, so the calories track the weight.
Why is a katori of rice 120 g and not 150 g?
Because a katori measures volume, not weight. A standard katori holds about 150 ml, and 150 ml of cooked rice weighs about 120 g lightly packed, since the grains pack with air gaps between them. Liquids like dal or curd fill the same bowl at close to 150 g.
Why is cooked rice lower in calories than raw rice?
Rice absorbs two to three times its weight in water as it cooks. The calories do not change, they just spread across a heavier, larger mass. So 100 g of cooked rice is about 130 calories, while 100 g of raw rice is about 360.
Is brown rice lower in calories than white rice?
Only slightly. Both are around 130 calories per 100 g cooked. Brown rice has more fibre and a lower glycemic index, but on calories alone the difference is small.
Is rice or roti better for weight loss?
A katori of rice is about 156 calories and two rotis about 220, so rice is lighter per katori. Roti has more fibre and keeps you fuller, so portion and added fat matter more than the choice.
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