How much white rice, cooked to hit 30 g of protein?
You’d need about
1110 g
roughly 39 oz · 1444 kcalWhite rice, cooked isn't really a protein food. Hitting 30 g of protein from it alone would take about 1110 g (39 oz) — far more than anyone would eat in a sitting. Treat it as an extra, not your protein source.
2.7 gprotein / 100 g
130kcal / 100 g
2.1 gprotein / 100 kcal
How much white rice, cooked for different protein targets
| Protein target | White rice, cooked | In ounces |
|---|---|---|
| 15 g | 555 g | 20 oz |
| 20 g | 740 g | 26 oz |
| 25 g | 925 g | 33 oz |
| 30 g | 1110 g | 39 oz |
| 40 g | 1480 g | 52 oz |
| 50 g | 1850 g | 65 oz |
Want this for your own target and today’s remaining protein?
Try it in the Protein-Per-Bite toolRelated foods
Questions
- How much white rice, cooked do I need for 30 g of protein?
- About 1110 g — roughly 39 oz — of white rice, cooked provides 30 g of protein, based on its 2.7 g of protein per 100 g.
- How much protein is in white rice, cooked?
- White rice, cooked has about 2.7 g of protein per 100 g, at roughly 130 kcal per 100 g.
- Is white rice, cooked a good way to hit protein goals on a GLP-1?
- Not on its own — white rice, cooked is fairly low in protein, so it's better as a side than as your main protein when appetite is limited.
Figures are approximate estimates per 100 g and vary by brand, cut, and preparation. This is general information, not medical or nutritional advice. See our Medical Disclaimer.