How many calories are in 300 g of rice?

300 g cooked white rice: about 390 kcal

This page uses plain enriched long-grain white rice. USDA NDB 20045 gives 130 kcal per 100 g of the cooked food, so 300 g × 130 ÷ 100 = 390 kcal. Oil, butter, meat, sauce and other additions are excluded. If your dish is fried rice, pilaf or a mixed recipe, use its ingredients rather than treating it as plain rice.

The cooked value is a reference estimate for that described food. It is not a universal declaration for every variety, cooking method or restaurant portion. How much water is retained affects the energy density per 100 g. A visibly large bowl is not a known 300 g serving until the edible rice is weighed.

300 g cooked versus 300 g dry

Dry rice absorbs water during cooking, so a measured dry batch and the finished batch do not usually weigh the same. This table does not provide a guaranteed dry-to-cooked conversion ratio. Do not log 300 g cooked using the dry reference, and do not multiply dry ingredient calories again by a cooked-food value.

Adjust the same reference portion

One stated portion is 300 g of the plain cooked rice reference, without added fat. Enter 0.5 for half or 2 for twice that amount. The calculator scales the stated reference; it does not identify a different recipe or add missing ingredients.

Choose the method that matches what you know

If you weighed rice on the plate after cooking, choose a cooked reference that matches the rice and preparation. Subtract the plate’s weight or tare the scale before adding the food. If you weighed the dry rice used for a pot, calculate the whole recipe from that dry ingredient and any additions, then allocate the cooked batch by equal servings or measured edible yield.

For example, an illustrative dry batch of 100 g at 365 kcal that finishes at 280 g would still contribute 365 kcal before any losses or additions. A 140 g half-batch would contribute 182.5 kcal under that recipe calculation. The 280 g yield is an example, not a standard conversion. A different finished weight changes the density while the original ingredient contribution stays the same.

Known retained oil adds its own contribution. Using the olive-oil reference of 884 kcal per 100 g, 5 g contributes 44.2 kcal; 10 g contributes 88.4 kcal. Include only the share attributable to your portion and avoid adding oil again if your selected prepared-rice record already includes it. Unknown restaurant oil remains an uncertainty rather than a reason to choose a precise invented amount.

Keep the reference with the entry

A useful record might read “300 g cooked plain long-grain white rice, weighed after cooking.” If you cook a repeat recipe, save the dry ingredients, added fats and final cooked yield instead. The recipe calculator and cooking-yield tool help with this arithmetic.

The comparison uses identified USDA records rather than the earlier unspecified log average. It establishes a transparent calculation basis, not an individual dietary recommendation. Different rice products may be better matched by their own labels or documented reference foods.

What changed from the earlier page?

This URL previously displayed an unvalidated CaloriMate meal-log summary. The main answer now uses the specifically named USDA reference and stated serving calculation. The earlier figures below are retained for transparency, not averaged with USDA values or used as evidence that the new calculation was validated against app logs.

The original summaries were dated 27 January 2026. Their underlying records, measured weights, recipe definitions and sample overlap were not supplied. Reported log counts are not unique-user counts or an accuracy test. Read how archived estimates differ from reference data.