How much rice should I eat per meal? 

In this brief article, we are going to answer the question “how much rice should I eat per meal?”. We will discuss how many carbs are in one cup of cooked rice. In the end, we will understand what are the benefits of rice for fitness. 

How much rice should I eat per meal? 

One cup of cooked rice should you eat per meal. One cup of cooked rice is needed per meal for one person. 

But the amount of dry rice a person should eat depends on the type of rice, and the person’s weight. Rice should be limited to no more than a half-cup or perhaps a third cup for a person who is trying to lose weight.

The appropriate amount of rice to serve depends on both the people who will be eating it and the other foods that will be served with it. When you cook rice, its volume increases by double. 

When you cook one cup of rice the amount will be doable after cooking. In other words, if you want one cup of cooked rice you have to take half a cup of uncooked rice after cooking the amount will increase and one cup of rice will be prepared. 

How many carbs are in one cup of cooked rice?

Every different type of rice contains different amounts of carbs. We will go through several types of rice’s carbs content. 

Brown rice

Cooked one cup of brown rice has a total of 52 grams of carbs. Brown rice is more fiber-rich than white rice since it is full of fiber. In addition to that, it is an excellent supplier of the minerals magnesium and selenium.

 It may assist in reducing the chance of developing type 2 diabetes, lowering cholesterol levels, and achieving the appropriate weight. It may have a nutty, fragrant, or sweet flavor depending on the type.

White rice 

Cooked one cup of white rice has a total of 53 grams of carbs. The most common kind of rice is called white rice, which is also one of the most utilized types of rice.  

White rice is stripped of part of its fiber, vitamins, and minerals during processing. However, certain white rice varieties are fortified with added nutrients. It’s still a popular option for many people.

Wild rice

Cooked one cup of wild rice has a total of 3.5 grams of carbs. The taste of its chewy texture, which is earthy and nutty, is loved by many people. Additionally, wild rice is an excellent source of a variety of minerals and antioxidants.

Black rice

Cooked one cup of black rice has a total of 34 grams of carbs. As it cooks, black rice takes on a unique flavor and color. It’s high in fiber and iron, as well as protein and antioxidants. 

In desserts, it is typically used, since it has a subtle sweetness. Black rice may be used in a number of different cuisines.

Red rice

Cooked one cup of red rice has a total of 45 grams of carbs. Red rice also provides a good amount of fiber in addition to its other positive attributes. It has a nutty flavor and a chewy texture. 

The taste of red rice, on the other hand, may be rather complex. It is possible that the hue will serve as an aesthetically pleasing accent to some recipes.

What are the benefits of rice for fitness? 

Maintaining or gaining muscle mass while attempting to shed pounds necessitates a well-rounded nutrition plan.

Rice is an excellent choice for a pre-workout snack since it has a relatively low amount of fat and a significant quantity of readily digested carbs. Additionally, it is rich in B vitamins, which are necessary for the proper functioning of cells as well as the metabolism of energy. 

Carbohydrates will speed up recuperation and increase strength. The way rice is treated will have an influence on weight-loss aspects.

Brown rice goes through far less processing than quick rice, which is first thoroughly cooked and then dried off. This may contain less nutritious food than other types of rice. But it is more nutritional than white rice. 

This might be beneficial for rapid nutrition before attempting to grow muscle or engaging in high-intensity interval training.

 If you combine this with protein, it can help you get the nutrients you need to keep your energy up, improve your performance, and keep your muscle mass. 

Other FAQs about Rice that you may be interested in.

How long is cooked rice good in the refrigerator?

How long does rice last uncooked?

How long does cooked white rice last in the fridge?


In this brief article, we answered the question “how much rice should I eat per meal?”. We discussed how many carbs are in one cup of cooked rice. In the end, we understood what the benefits of rice are for fitness.