Rice

Weigh cooked rice if you eat straight from the pot. A USDA cup of cooked white rice weighs 158 g and carries 205 calories and 44.6 g of carbs. Logging that same 158 g against the raw white record instead prints 577 calories, because the raw record is dry rice and the cooked record has already taken on its water. If your kitchen scale sees the rice after it comes off the stove, log it against the cooked entry every time.

Weigh dry rice if you are batch-cooking or want the more stable number. A dry cup or scoop is a fixed, reproducible quantity in a way a cooked scoop is not, because cooked rice compacts and holds water differently bowl to bowl. USDA's reference amount for dry rice is 45 g, which nets 162 calories and 36.1 g of carbs from the unenriched white record. If you cook a large batch, the more reliable move is to weigh the total cooked yield once it comes off the stove and divide by the number of servings you planned, rather than estimating a scoop size for each bowl over the course of a week.

White and brown cost about the same per bowl. Fiber is where they differ. Cooked white runs 130 calories and 0.4 g of fiber per 100 g. Cooked brown runs 123 calories and 1.6 g of fiber per 100 g. The calorie density is close enough that swapping one for the other barely moves your daily total. The fiber difference is real and shows up at cup scale too, 0.6 g in a cup of cooked white against 3.2 g in a cup of cooked brown. Brown also takes longer on the stove. If the reason you are choosing between them is calories, it will not matter much. If the reason is fiber, log the swap and expect the difference to show up.

Black and red rice only have raw records here. Black rice runs 370 calories, 7.6 g protein, and 4.2 g fiber per 100 g raw. Red rice runs 370 calories, 8.6 g protein, and 4.2 g fiber per 100 g raw, dry. Neither has a cooked record on this page, so the only defensible way to log either is by dry weight before it goes in the pot. That is the same discipline the dry-weight guidance above already recommends, and here it is the only option rather than one of two.

Added salt and fat sit on top of these numbers, not inside them. The cooked records here carry almost no sodium, 1 mg per 100 g for white and 4 mg for brown, which means they were prepared without added salt. If you salt your cooking water or finish the bowl with butter or oil, that is a separate line in your log. The rice itself is not carrying it.

Race-week carb loading. Cooked white rice is a low-residue, fast-digesting carbohydrate with almost nothing in the bowl besides carbs, which is why it shows up in race-week nutrition planning and carb loading protocols ahead of higher-fiber options. 300 g of it, about two USDA cups, delivers 390 calories and 84.6 g of carbs without the volume or the fiber load of brown rice or beans the night before something long.

Post-workout, next to protein rather than instead of it. A cup of cooked white rice carries just 4.3 g of protein against 44.6 g of carbs, so it is doing the glycogen side of a post-workout meal and needs a protein source doing the other half. That pairing is why the chicken rice bowl and salmon rice bowl are two of the most-built meals on this site rather than rice eaten alone.

Cooled and reheated, with a limit on what this page can tell you. Rice cooked and then cooled develops some resistant starch, a mechanism this page's records cannot measure because resistant starch is not a line item in a standard nutrient panel. The resistant starch entry covers what that means. It does not change what you log for the bowl in front of you.

Where it does not fit. Cooked white rice carries 0.4 g of fiber per 100 g, cooked brown 1.6 g. Both are lower-fiber, lower-volume foods per calorie than potatoes or oats, which are the better swap on a day when the problem is appetite control on a fixed calorie budget rather than carbohydrate delivery around training. Check those foods' own pages for their numbers rather than assuming rice's numbers apply. The decision rule here is simple: know which side of cooking your scale caught the rice on, log that record, and treat white and brown as a fiber decision rather than a calorie one.