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White rice (Chawal): Nutrition and who it suits

White rice is fine in a portion for weight loss and menopause, and best kept small for PCOS and diabetes. 100 g has 356 kcal, 7.9 g of protein and 2.8 g of fibre. One serving is one katori cooked (40 g dry), about 143 kcal.

White rice

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy356 kcal
Protein7.9 g
Carbohydrate78.2 g
Fibre2.8 g
Sugars0.7 g
Fat0.5 g
Zinc1.2 mg
Magnesium19.3 mg
Folate9.3 µg

Where its calories come from

90%
  • Protein 9%
  • Carbohydrate 90%
  • Fat 1%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of white rice?

About 143 kcal for one katori cooked (40 g dry), and about 286 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (40 g) fills.

7%Protein
3.2 g
4%Zinc
0.5 mg
2%Magnesium
7.7 mg
2%Folate
3.7 µg
1%Potassium
43.2 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A015. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is white rice good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

143 kcal in a 40 g serving, without much fibre or protein to fill you up.

PCOS and PCOD

Limit

About 31.3 g of carbohydrate in a 40 g serving, with very little fibre to slow it.

Diabetes

Limit

About 31.3 g of carbohydrate in a 40 g serving, with very little fibre to slow it.

Menopause

Fine as part of a meal

3.2 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossEat in moderation143 kcal in a 40 g serving, without much fibre or protein to fill you up.
PCOS and diabetesLimitAbout 31.3 g of carbohydrate in a 40 g serving, with very little fibre to slow it.
MenopauseFine as part of a meal3.2 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Better swaps for PCOS and diabetes

The same kind of food, rated a good choice for that goal by the same rules.

Instead of white rice, for PCOS and diabetes: BajraJowarMaize (dry corn)Oats (Jai)

Compare: Rice vs rotiBrown rice vs white riceDalia vs rice

How to eat it

Dishes on this site that use white rice, each with its calories per portion:

Also called

Assamese: Milat khunda chaul; Bengali: Chowl; Gujarati: Choka; Hindi: Chawal; Kannada: Akki; Kashmiri: Tomul; Marathi: Tondool; Odia: Chaula; Punjabi: Chaul; Tamil: Arisi; Telugu: Biyyam.

Related

Amaranth seed (Ramdana)Brown riceRice puffed (Muramure)Little millet (Samai, Kutki)Dalia (broken wheat)Suji (semolina)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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