Rice calories and macros

One katori of plain cooked white rice (150 g) has roughly 195 calories, with about 4 g protein, 42 g carbohydrate, and almost no fat. Rice is one of the most logged foods and one of the most misread, for a simple reason: 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. A standard katori holds around 150 g cooked, which is where the 195 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.