Rice serving size, cups to grams
Here a serving of cooked white long-grain rice is counted as 1 cup, which USDA weighs at 5.6 oz (158 g), with 205 calories and 4.3 g protein. 100 g (3.5 oz) is about 2/3 cup.
Serving sizes of cooked white long-grain rice
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 5.6 oz (158 g) | 205 calories | 4.3 g | 44.5 g | 0.44 g |
| 1 oz | 1 oz (28 g) | 37 calories | 0.76 g | 8 g | 0.08 g |
| 100 g | 3.5 oz (100 g) | 130 calories | 2.7 g | 28.2 g | 0.28 g |
Cups to grams
USDA weighs 1 cup of cooked white long-grain rice at 158 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 5.6 oz (158 g) | 205 calories |
| 3/4 cup | 4.2 oz (118 g) | 154 calories |
| 2/3 cup | 3.7 oz (105 g) | 137 calories |
| 1/2 cup | 2.8 oz (79 g) | 103 calories |
| 1/3 cup | 1.9 oz (53 g) | 68 calories |
| 1/4 cup | 1.4 oz (40 g) | 51 calories |
| 1 tbsp | 9.9 g | 13 calories |
| 1 tsp | 3.3 g | 4 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 2.9 tbsp | 37 calories |
| 100 g (3.5 oz) | 2/3 cup | 130 calories |
| 1 lb (454 g) | 2 3/4 cups | 590 calories |
What 3.5 oz (100 g) of rice looks like
3.5 oz (100 g) of cooked white long-grain rice is 3.5 oz, or about 2/3 cup. It has 130 calories, 2.7 g protein, 28.2 g carbs and 0.28 g fat.
How much rice for 30 g of protein
There is 2.7 g of protein in 3.5 oz (100 g) of cooked white long-grain rice, so 30 g of protein would take 39.3 oz (1115 g), about 7 cups, with 1450 calories. It is not a practical way to reach a protein target.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Cooked white long-grain rice | 1 cup: 5.6 oz (158 g) | 130 calories | 2.7 g |
| Raw white long-grain rice | 1 cup: 6.5 oz (185 g) | 365 calories | 7.1 g |
100 g (3.5 oz) of raw white long-grain rice makes about 280 g (9.9 oz) of cooked white long-grain rice. By volume, 1 cup raw turns into about 3 1/4 cups cooked.
Estimate: the dry matter is assumed to stay in the food, so the weight changes only by the water USDA measured in each form. The real yield depends on how much water you cook it in and for how long.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-13)
- Cooked white long-grain rice: Rice, white, long-grain, regular, enriched, cooked, FDC ID 168878 (SR Legacy, published 2019-04-01) · full nutrition facts
- Raw white long-grain rice: Rice, white, long-grain, regular, raw, enriched, FDC ID 168877 (SR Legacy, published 2019-04-01) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.