How many carbs are in white rice?
White rice has 44.6 g of total carbs per 1 cup cooked (158 g) — about 44 g net carbs after 0.6 g of fiber. That's 28.2 g of carbs per 100 g, roughly 16% of the 275 g Daily Value.
USDA FoodData Central · long-grain, enriched, cooked · FDC 168878
Carbs by portion
| Portion | Total carbs | Net carbs | Fiber | Sugar | Calories |
|---|---|---|---|---|---|
| 1 cup cooked (158 g) | 44.6 g | 44 g | 0.6 g | 0.2 g | 205 |
| 100 g | 28.2 g | 27.8 g | 0.4 g | 0.1 g | 130 |
| 1 oz (28 g) | 8 g | 7.9 g | 0.1 g | 0 g | 37 |
Net carbs = total carbs − fiber (the carbs that raise blood sugar, used in keto/low-carb tracking). Values computed from USDA per-100 g data (FDC 168878, SR Legacy). long-grain, enriched, cooked.
A cooked cup of white rice is essentially a carbohydrate delivery vehicle: about 45 g of total carbs in a 1-cup serving (158 g), which is 28.2 g per 100 g. There’s almost nothing else competing for the calories — barely any fat, only ~4 g of protein — so when people ask “how many carbs in rice,” the honest answer is “most of it.”
Why net carbs barely move the number
The number that matters for keto, low-carb and diabetes tracking is net carbs — total carbs minus fiber. With most foods, fiber takes a meaningful bite out of that total. Not rice: a cup has well under 1 g of fiber, so the net carbs land at about 44 g, essentially identical to the total. That missing fiber is exactly why rice digests fast and pushes blood sugar up quickly — there’s no fiber to slow it down. Brown rice adds a little fiber back, but the total carbohydrate is nearly the same.
How a cup fits a daily budget
In practical terms, one cup of rice is a lot of carbohydrate. On a strict keto plan (20–50 g net carbs a day), a single cup can use the whole budget. On a moderate or diabetic-friendly plan, rice is best treated as a portion-controlled carb — a half-cup (~22 g) alongside protein and vegetables behaves very differently than a heaping bowl. Rice isn’t “bad”; it’s just dense in the one macro you’re usually trying to count, with no fiber to cushion it.
If you want the protein side of the picture, see protein in rice — and for a packaged carb you’re tracking, always read the label’s own carb and fiber lines.
Frequently Asked Questions
How many carbs are in a cup of white rice?
About 45 g of total carbohydrate in a 1-cup serving of cooked white rice (158 g), which is 28.2 g per 100 g (USDA FDC 168878). Because rice has almost no fiber (under 1 g per cup), the net carbs are essentially the same — about 44 g.
What are the net carbs in white rice?
Roughly 44 g net carbs per cooked cup — total carbs minus fiber, and rice has barely any fiber, so net ≈ total. That's the catch for keto and low-carb: there's no fiber buffer, so almost every gram counts toward your limit and toward blood sugar.
Is white rice keto or low-carb?
No. A single cup at ~44 g net carbs would use up — or blow past — a typical 20–50 g daily keto budget on its own. White rice is a high-carb, high-glycemic staple; it's a fine energy food, but not a low-carb one. Cauliflower rice is the usual keto swap.
Does white rice spike blood sugar?
Yes, relatively fast. It's mostly starch with little fiber or fat to slow digestion, so it has a high glycemic load per serving. Pairing rice with protein, fat or vegetables, or choosing brown rice for a bit more fiber, blunts the spike somewhat — portion size matters most.
Does white rice have more carbs than brown rice?
They're close on total carbs per cup (both ~45 g), but brown rice carries a few more grams of fiber, so its net carbs run a little lower and it digests a touch slower. The bigger difference is fiber and micronutrients, not total carbohydrate.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 168878 (Rice, white, long-grain, regular, enriched, cooked; SR Legacy). We re-verify reference pages periodically.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the macro calculator to turn this into a daily target.