Protein Duel › Protein chart › Rice
How much protein is in rice?
2.7 g per 100 g cooked
Quick facts
- 4.3 gIn 1 cup (about 160 g).
- #172Out of 223 foods on our protein chart.
- 1.1 kgNeeded for 30 g of protein.
About rice
Rice is low in protein. Grains have modest protein per 100 g, especially once cooked and swollen with water, but it adds up because we eat them in large amounts.
Not sure how much protein you need in a day? Work it out with the protein calculator.
How it compares
Protein per 100 g, next to the foods closest to it on the chart and a few everyday staples.
| Food | Protein / 100 g |
|---|---|
| Chicken breast (cooked)Lean meat | 31 g |
| Egg (cooked)Egg | 13 g |
| Greek yogurtDairy | 10 g |
| Lentils (cooked)Legume | 9 g |
| TofuSoy product | 8 g |
| Artichoke (cooked)Vegetable | 2.9 g |
| Snow peasVegetable | 2.8 g |
| Rice (cooked)Grain | 2.7 g |
| Brown rice (cooked)Grain | 2.6 g |
| Brussels sprouts (cooked)Vegetable | 2.6 g |
Meals with rice
- Chicken burrito · 62.8 g
- Chicken and rice · 53.6 g
- Steak with rice and broccoli · 50.3 g
- Chili con carne with rice · 45.3 g
- Salmon with rice and broccoli · 43.9 g
- Tuna poke bowl · 42 g
- Black bean burrito bowl · 24.8 g
- Egg fried rice · 22.7 g
More grain
- Wheat germ · 23 g
- Oats · 13 g
- Popcorn · 13 g
- Rice cakes · 8.2 g
- Cornflakes · 7.5 g
- Whole wheat pasta · 6 g
- Pasta · 5.8 g
- Spelt · 5.5 g
- All grains and bread ranked ›
- All vegan foods ranked ›
FAQ
How much protein is in rice?
Rice cooked has 2.7 g of protein per 100 g. A typical serving, 1 cup (about 160 g), gives you roughly 4.3 g.
Is rice high in protein?
Rice is low in protein. With 2.7 g per 100 g it ranks #172 of the 223 foods on our protein chart.
How much rice do I need to eat for 30 g of protein?
About 1.1 kg of rice cooked, which is far more than anyone eats in one go, so it isn't a practical way to get protein.
Would you have guessed 2.7 g? Two foods, one guess: higher or lower.
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