Nutrition Facts for 1 Ounce of Rice: Calories, Carbs, Protein, and Cooking Tips

What to Know About 1 Ounce of Rice

Rice is a versatile and nutritious staple food for many cultures around the world. Knowing key details about a 1 ounce serving can help with meal planning, portion control, and meeting nutrition goals.

What is Considered 1 Ounce of Rice?

One ounce of uncooked rice equals approximately:

• 14 cup rice
• 160 rice grains
• 28 grams weight

The most common types of rice in 1 ounce uncooked servings include:

• Long grain white rice
• Brown rice
• Jasmine rice
• Basmati rice
• Arborio rice
• Wild rice

Cooked Rice Yields in 1 Ounce

When rice is cooked, 1 ounce of uncooked rice expands in size and weight. The cooked yield depends on the rice variety.

For long grain white rice:

• 1 ounce uncooked = ~12 cup cooked
• 1 ounce uncooked = ~100 grams cooked weight

For brown, wild, black, and other colorful rice varieties:

• 1 ounce uncooked = ~1/3 to 12 cup cooked
• 1 ounce uncooked = ~70-100 grams cooked weight

Typical Serving Sizes for Rice

Some common serving sizes for cooked rice include:

• 12 cup rice = 1 serving
• 1 cup rice = 2 servings
• 3 ounces or 85 grams rice = 1 serving

Following serving recommendations allows you to easily track calories, carbs, and other nutrients when planning meals.

Nutrition Facts in 1 Ounce Dry Rice

The nutrition profile of rice can vary somewhat by specific variety. But here are the general nutrition facts for 1 ounce dry, uncooked rice:

• Calories: ~160
• Carbohydrates: 35 grams
• Protein: 3 grams
• Fat: 0.5 grams
• Fiber: 1 gram

Rice is primarily a carbohydrate-based food. Most rice is naturally gluten-free, making it safe for those with celiac disease or gluten intolerance.

Most Abundant Minerals in Rice

While not as rich in vitamins and minerals as some other whole grains, rice still provides useful amounts of:

• Manganese
• Magnesium
• Phosphorus
• Copper
• Zinc

These minerals support bone health, metabolism, enzyme function, and immune health.

Brown Rice vs. White Rice Nutrition

Brown rice contains more fiber, vitamins, and minerals compared to refined white rice. This is because the bran and germ are removed to make white rice.

1 ounce dry brown rice has about:

• 2 grams fiber
• 5% DV folate
• 3% DV selenium
• 3% DV magnesium

Overall, both types can fit into a healthy diet. Focus on getting fiber from other sources if eating white rice.

Calories in 1 Ounce of Rice

The calories for 1 ounce dry, uncooked rice include:

• White rice: ~160 calories
• Brown rice: ~170 calories
• Wild rice: ~150 calories
• Jasmine rice: ~160 calories

These are all for regular, long grain rice varieties. Specialty rice like basmati or black rice may be slightly higher or lower in calories per ounce.

Cooked Rice Calories

Since cooked rice weighs more than dry rice, the calories increase:

• 12 cup cooked white rice: ~100 calories
• 12 cup cooked brown rice: ~108 calories
• 12 cup cooked wild rice: ~85 calories

The grain size and texture changes the cooked yield per ounce. In general, darker colored rice varieties have fewer calories after cooking.

Calorie Guidelines per Serving

Here are the calories in common rice serving sizes:

• 12 cup cooked: 100-110 calories
• 1 cup cooked: 200-220 calories
• 3 ounces or 85 grams cooked: 130-150 calories

One serving of rice is normally considered 12 cup cooked. This provides around 100-110 calories, depending on the variety.

Carbohydrates in 1 Ounce of Rice

Rice is primarily a starchy carbohydrate. There are about 35 grams total carbohydrates in 1 ounce dry rice. This includes:

• 34 grams starch
• 1 gram natural sugars
• 2 grams fiber in brown rice
• 0.5 grams fiber in white rice

After cooking, the amount of carbs remains similar though the weight increases. There are about 25-30 grams total carbs in a typical 12 cup cooked rice serving.

Glycemic Index of Rice

The glycemic index (GI) indicates how quickly blood sugar rises after eating. Rice GI can range from moderate to high depending on variety:

• Basmati rice: Low GI (50-58)
• Short grain white rice: High GI (73-80)
• Long grain white rice: Moderate GI (56-69)
• Brown rice: Low GI (50-68)
• Sticky rice: High GI (73-90)

In general, brown, wild, basmati and black rice have lower GI than white rice varieties.

Protein in 1 Ounce of Rice

Rice provides modest amounts of protein. There are about 3 grams of protein in 1 ounce dry, uncooked rice. The protein content remains similar after cooking.

Rice protein is low in certain essential amino acids like lysine. Combining rice with legumes helps form a complete protein profile.

Some tasty ways to pair rice and legumes include:

• Rice and beans
• Rice and lentils
• Rice and chickpeas
• Rice and tofu
• Rice and peanuts

Enjoying these combos allows your body to fully utilize the protein from both foods.

Ways to Cook 1 Ounce of Rice

There are several methods for cooking a 1 ounce serving of rice:

On the Stovetop

Add 14 cup rice to a small pot with 12 cup water and a pinch of salt. Bring to a boil, then reduce heat to low, cover and simmer for 15-20 minutes until tender.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.