How Much Protein Is in White Rice?
8.5 g in 2 cups cooked
White rice is not a protein source, it is fuel. It digests easily and makes hitting a calorie surplus far less of a chore, which is why so many lifters build meals around it.
White Rice nutrition (cooked, long grain)
Values are approximate, based on USDA FoodData Central, cooked, long grain. Actual numbers vary by brand, cut, and preparation.
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Protein in other foods
White Rice, answered
White Rice has about 4.3 g of protein in 1 cup cooked, and about 8.5 g in 2 cups cooked.
About 205 calories in 1 cup cooked, or about 411 in 2 cups cooked.
Not really. White Rice is low in protein: 1 cup cooked has about 4.3 g, with only about 8% of the calories from protein. Treat it as fuel around training and pair it with a real protein source.
Not quite. Only about 8% of the calories in white rice come from protein, short of the roughly 40% bar that counts as a high-protein food, so treat white rice as a contributor rather than a main protein source.
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