Raw White Rice calories
per serving, not per 100 g
173 kcal half a katori raw — taken as 50 g — has about 173 calories, with 3.5 g protein, 38.0 g carbohydrate and 0.3 g fat. Two come to 345 kcal, three to 518 kcal.
Per 100 g, raw white rice carries 345 kcal and 7.0 g protein.
Serving assumed: half a katori raw ≈ 50 g — raw milled rice — about 50 g cooks into one katori. Change the portion and every number below changes with it.
Raw White Rice calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 50 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 serving | 50 g | 173 kcal | 3.5 g | 38.0 g | 0.3 g | 1.4 g |
| 2 servings | 100 g | 345 kcal | 7.0 g | 76.0 g | 0.5 g | 2.8 g |
| 3 servings | 150 g | 518 kcal | 10.5 g | 114.0 g | 0.8 g | 4.2 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per half a katori raw (50 g) |
|---|---|---|
| Energy | 345 kcal | 173 kcal |
| Protein | 7.0 g | 3.5 g |
| Carbohydrate (available) | 76.0 g | 38.0 g |
| Fat | 0.5 g | 0.3 g |
| Dietary fibre | 2.8 g | 1.4 g |
What it takes to burn off half a katori raw of raw white rice
Minutes of activity for a 70 kg adult to spend 173 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where raw white rice sits in an Indian plate
Among the 20 basics, nuts & fruit entries on this site, raw white rice ranks 9th for protein (7.0 g per 100 g) and 12th for energy density (345 kcal per 100 g). The protein leader in the group is peanuts at 25.0 g.
Protein supplies only 8% of its energy, so treat it as an energy food rather than a protein food. Fibre is moderate at 2.8 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in half a katori raw?
About 173 kcal for half a katori raw, taken as 50 g (raw milled rice — about 50 g cooks into one katori). Two come to roughly 345 kcal and three to 518 kcal. Per 100 g, raw white rice carries 345 kcal.
How much protein is in raw white rice?
7.0 g per 100 g, which works out to 3.5 g in half a katori raw. That is 8% of the energy in this food, and ranks 9th of 20 in the basics, nuts & fruit group on this site.
Is raw white rice good for weight loss?
At 345 kcal per 100 g it is energy-dense, so the portion decides everything. Protein is low, so eat it alongside a protein source rather than on its own. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume raw milled rice — about 50 g cooks into one katori. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from basics, nuts & fruit, and three from elsewhere with a similar energy density.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.