💡 Quick Answer
One katori (150 g) of cooked white rice has about 195 kcal, 4 g protein and 42 g carbs (130 kcal per 100 g, USDA). Brown rice is about 167 kcal per katori with four times the fibre. Basmati is similar to white rice, while jeera rice with ghee is around 240 kcal per katori.
- Always log rice by cooked weight, not raw.
- Brown rice saves only ~30 kcal per katori; its real edge is fibre.
- You can eat rice and lose weight: keep it to about 1 katori a meal.
- Ghee, oil and fried add-ons change rice calories more than the variety.
Rice is the main carb for most of South and East India and a daily side everywhere else, so it is usually the single biggest calorie item on an Indian plate. The good news: plain cooked rice is easy to log once you know two numbers, the calories per 100 g and how much your katori actually holds.
Calories in Rice: White, Brown, Basmati, Red, Jeera and Poha
All values are for cooked rice. One katori here means a standard 150 g serving (a level katori of cooked rice), which comes from roughly 50 g of raw rice. A cup means about 160 g.
| Rice (cooked) | Per 100 g | Protein /100 g | Carbs /100 g | Fibre /100 g | 1 katori (~150 g) | 1 cup (~160 g) |
|---|---|---|---|---|---|---|
| White rice (long-grain, plain) | 130 kcal | 2.7 g | 28 g | 0.4 g | ~195 kcal, 4 g protein | ~208 kcal |
| Basmati (white) | ~120–130 kcal | ~2.7 g | ~28 g | ~0.4 g | ~180–195 kcal | ~190–208 kcal |
| Brown rice (long-grain) | 111 kcal | 2.6 g | 23 g | 1.8 g | ~167 kcal, 3.9 g protein | ~178 kcal |
| Red / Kerala matta rice (parboiled) | ~110–120 kcal | ~2.5 g | ~23 g | ~1.5–2 g | ~165–180 kcal | ~175–190 kcal |
| Jeera rice (white rice + 1 tsp ghee per katori) | ~160 kcal | ~2.7 g | ~28 g | ~0.4 g | ~240 kcal | ~255 kcal |
| Poha (kanda poha, with oil) | ~150–170 kcal | ~2.5–3 g | ~25 g | ~1 g | ~240 kcal | n/a (see poha guide) |
Basis: USDA FoodData Central for cooked long-grain white rice (130 kcal, 2.7 g protein, 28.2 g carbs, 0.3 g fat per 100 g) and cooked long-grain brown rice (111 kcal, 2.6 g protein, 23 g carbs, 0.9 g fat). Basmati and matta values are typical of cooked-rice data and pack labels and vary by brand and how much water you cook with. Jeera rice and poha are recipe estimates (ghee 44 kcal per teaspoon, USDA). Dry poha from NIN: 346 kcal and 6.6 g protein per 100 g.
Notice how close they all are. Brown and red rice save about 15–30 kcal per katori over white rice, mostly because they hold a little more water and fibre. The real differences show up when ghee, oil or fried onions go in: jeera rice, pulao and biryani can easily be 250–400 kcal per katori.
Brown Rice vs White Rice
Brown rice keeps the bran and germ that are polished off white rice. That gives it:
- About 4× the fibre (1.8 g vs 0.4 g per 100 g cooked).
- Slightly fewer calories per katori (about 167 vs 195 kcal), because it is a bit less dense once cooked.
- More magnesium and B vitamins, which are concentrated in the bran.
- A modestly lower glycaemic response in most studies, so blood sugar rises a little more slowly.
Protein is essentially the same (about 4 g per katori), so neither is a protein source. The downsides of brown rice are practical: it takes longer to cook, has a chewier texture and many families simply do not enjoy it. Red or matta rice is a good middle ground that many South Indian households already eat. If you have diabetes, talk to your doctor or dietitian about the type and portion of rice that suits you.
Bottom line: brown rice is a small upgrade, not a game-changer. A katori of white rice with dal, sabzi and curd is a better meal than a big plate of brown rice on its own.
Can You Eat Rice and Still Lose Weight?
Yes. Fat loss comes from eating fewer calories than you burn over weeks, not from cutting out one food. Millions of people in Kerala, Tamil Nadu, Bengal and the North-East eat rice daily and stay lean. What tends to go wrong is portion size: a heaped plate of rice can be 300–400 g, or 400–520 kcal, before dal, sabzi or ghee.
Practical rules that work:
- Measure once. Weigh your usual serving one time so you know what "one katori" means in your house.
- Keep it to 1 katori per meal on a fat-loss diet, and fill the rest of the plate with dal, vegetables, curd and a protein.
- Watch the extras. A teaspoon of ghee on rice adds about 45 kcal; fried papad and pickles add more.
- Eat protein first. Dal, paneer, fish, chicken, eggs or soya chunks make the meal filling so you naturally eat less rice.
Rice vs roti? Two medium chapatis and a katori of rice are almost identical in calories. See calories in chapati for the side-by-side.
Rice in South Indian Breakfasts
Idli, dosa and poha are all rice-based, so their calories follow the same logic: plain versions are moderate, and the oil, ghee and coconut chutney decide the final number. See calories in idli, calories in dosa and calories in poha for per-piece and per-plate numbers.
How It Fits Your Goal
Fat loss: 1 katori (about 195 kcal for white, 167 for brown) per meal, paired with at least 20–25 g of protein and a big serving of vegetables. Swap to brown or matta rice if you like it, for the extra fibre. Avoid heavy pulao and biryani on most days, or treat them as your planned higher-calorie meal.
Muscle gain: rice is one of the easiest ways to get enough carbs to fuel training. 1.5–2 katoris after a workout with dal, rajma, chicken or paneer is a classic, cheap muscle-building meal; our post-workout Indian food guide has more options. Set your exact carb target with the calorie calculator, and compare every staple in the Indian food calories and protein chart.
Frequently Asked Questions
How many calories are in 1 katori of rice?
About 195 kcal for a 150 g katori of cooked white rice, with 4 g protein and 42 g carbs. A katori of cooked brown rice is about 167 kcal.
How many calories are in 100 g of cooked rice?
Cooked long-grain white rice has about 130 kcal per 100 g and cooked long-grain brown rice about 111 kcal per 100 g, according to USDA FoodData Central.
Is brown rice better than white rice for weight loss?
Slightly. Brown rice has about 30 fewer kcal per katori and four times the fibre, which helps fullness. But portion size matters far more than the type of rice. A controlled katori of white rice is fine on a fat-loss diet.
Can I eat rice at night and lose weight?
Yes. The time of day does not decide fat loss; your total daily calories do. If rice at dinner fits your calorie target and you eat it with protein and vegetables, you can still lose weight.
Does basmati rice have fewer calories than normal rice?
Not meaningfully. Cooked basmati has roughly 120 to 130 kcal per 100 g, about the same as other white rice. The difference between brands is smaller than the difference from how much you serve.
How much protein is in rice?
Very little: about 2.7 g per 100 g cooked, or around 4 g per katori. Rice is a carb source, so pair it with dal, rajma, paneer, curd, eggs, fish or chicken for protein.
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