39 %
Niacin contributes to normal energy-yielding metabolism, to normal psychological function and to the reduction of tiredness and fatigue.
How many calories are in cooked rice?
290kcal
in a 180 g portion
161 kcal per 100 g.
Source: UK CoFID 2021, record 11-884, 8 analysed samples. Checked 5 October 2026.
3.4 gFat
7.4 gProtein
2 gFibre
39 %Daily niacin
What’s in a 180 g portion
More than half of a portion is water. The rest is 61 g carbohydrate and 7.4 g protein.
- 3.4 gFat
- 7.4 gProtein
- 61 gCarbohydrate
- 2 gFibre
- 107 gWater
Below average for grains, rice and pasta
Rice is 161 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.
Rice161
Grains, rice and pasta average262
Low in fat
1.9 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion3.4 g
Saturates, per portion0.54 g
Vitamins and minerals in rice
Nothing reaches the “high in” level, but two of the 21 count as a source, led by niacin.
Only a trace
- Riboflavin
- Iodine
None recorded
- Vitamin A
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 21 with amounts
Chloride412 mg, 52 %
Niacin (vitamin B3)6.3 mg, 39 %
Selenium0.0126 mg, 23 %
Copper0.22 mg, 22 %
Manganese0.31 mg, 15 %
Pantothenic acid (vitamin B5)0.9 mg, 15 %
Phosphorus103 mg, 15 %
Thiamin (vitamin B1)0.14 mg, 13 %
Vitamin B60.14 mg, 10 %
Zinc0.72 mg, 7.2 %
Vitamin E0.65 mg, 5.4 %
Potassium91.8 mg, 4.6 %
Folate0.009 mg, 4.5 %
Biotin0.00216 mg, 4.3 %
Magnesium16.2 mg, 4.3 %
Calcium32.4 mg, 4.1 %
Iron0.25 mg, 1.8 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What rice doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 4 % of the zinc reference intake per 100 g.
Vitamin D
0mgin rice
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin rice
Find it inCherries, West Indian2150 % per 100 g
Zinc
4%in rice, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Rice against other grains, rice and pasta
Per 100 g, flour (wheat, wholemeal) has the most niacin in this comparison, followed by pasta shapes (coloured, flavoured, dried, raw) and rice.
7.9mg
4.9mg
3.5mg
1.7mg
Flour, wheat, wholemeal+4.4 mg
Rice, ready-cooked, "plain", re-heatedthis page
All values per 100 g, from the same dataset. Differences are against rice.
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Questions about rice
The questions people ask about rice, answered from the dataset.
How many calories are in a portion of rice?
A typical portion (180 g, a cooked portion) gives 290 kcal. Per 100 g the figure is 161 kcal.
Is rice a source of chloride?
It is a source of chloride: 229 mg per 100 g, 29 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Which vitamins and minerals does rice have most of?
By share of the daily reference intake: chloride (229 mg, 29 %), niacin (3.5 mg, 22 %) and selenium (0.007 mg, 13 %) per 100 g.
What counts as a portion of rice?
This page uses 180 g, a cooked portion, the usual UK portion for grains, rice and pasta. Every “per portion” figure is the per-100 g value scaled to that weight.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-884, Rice, ready-cooked, "plain", re-heated, 8 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient survey of flours and grains, 2005. Values are per 100 g of the edible part; a portion is 180 g, a cooked portion, the usual UK portion for grains, rice and pasta. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 87 grains, rice and pasta kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More grains, rice and pasta
From the same group, with calories per 100 g, and the foods with the most niacin.
More grains, rice and pasta
Most niacin
- Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, uncooked4.9 mg
- Pasta and sauce mixes, dried, raw5.6 mg
- Noodles, egg, dried, raw5.8 mg
- White fish, dried, salted9.2 mg
- Anchovies, canned in oil, drained8.5 mg
- Salted fish, Chinese, bones removed, steamed10.4 mg
- Niacin (vitamin B3) guide