Calories in 1 Cup of Cooked Rice, Pasta and Oats
A plate of rice, a bowl of pasta, a pack of noodles, a morning bowl of oats: cooked grains are measured by the cup or the bowl, but calorie lists give them per 100 g, and cooked weight is not raw weight. This guide gives the calories per 100 g for six cooked grain and pasta records from USDA FoodData Central, then turns them into one cup and two cups using the cup weight USDA itself prints on each record, so none of the cup weights is our guess. The figures are for the plain cooked foods the records describe, not for a dish with oil, ghee, sauce, vegetables or milk.
The short answer
By the USDA records below, one cup of cooked white long-grain rice (158 g) is about 205 kcal and one cup of cooked brown rice (202 g) about 248 kcal. A cup of cooked spaghetti (124 g, not packed) is about 196 kcal, a cup of cooked egg noodles (160 g) about 221 kcal, a cup of cooked quinoa (185 g) about 222 kcal and a cup of oats cooked with water (234 g) about 166 kcal. Our reading: brown rice is lower than white per 100 g (123 against 130 kcal) but higher per cup, because USDA's cup of cooked brown rice weighs 202 g and its cup of white rice 158 g, so it is the weight in the cup that decides the calories.
Calories per 100 g and per cup
Indian lab values (IFCT 2017) do not cover these foods as cooked: Table 1 gives raw grains and flours per 100 g edible portion, as our raw rice, atta and dal guide shows, and has no cooked, boiled or prepared row that we found. So every row here is a USDA FoodData Central SR Legacy reference value, and the kcal per 100 g is the Energy figure printed on each record. Cooked weight is not raw weight: cooked rice, pasta and oats have taken up water, which is why the cooked white rice row below (130 kcal per 100 g) is far under the IFCT raw milled rice row (A015, 356 kcal per 100 g), and the two sets of rows should not be mixed. Every cup weight is the household portion USDA prints on that record page; we add no weights of our own. A US cup is about 240 ml and a katori is usually a smaller bowl, so the records give no katori weight: weigh your own cooked portion and scale from the table. USDA gives several cup weights for pasta, depending on the shape and on whether it is packed, so the table shows spaghetti and penne. Each figure is the grams times the kcal per 100 g in the table, divided by 100, rounded to the nearest kcal. The rows are US reference foods, not Indian brands or a particular recipe.
| Food (cooked) | Source | kcal per 100 g | 1 cup (where the weight comes from) | kcal per cup | kcal for 2 cups |
|---|---|---|---|---|---|
| Pasta, cooked, enriched, without added salt (spaghetti) | USDA FDC 169737 | 158 kcal | 1 cup spaghetti, not packed, 124 g (USDA) | 196 kcal | 392 kcal |
| Pasta, cooked, enriched, without added salt (penne) | USDA FDC 169737 | 158 kcal | 1 cup penne, 107 g (USDA) | 169 kcal | 338 kcal |
| Noodles, egg, enriched, cooked | USDA FDC 169732 | 138 kcal | 1 cup, 160 g (USDA) | 221 kcal | 442 kcal |
| Rice, white, long-grain, regular, enriched, cooked | USDA FDC 168878 | 130 kcal | 1 cup, 158 g (USDA) | 205 kcal | 411 kcal |
| Rice, brown, long-grain, cooked | USDA FDC 169704 | 123 kcal | 1 cup, 202 g (USDA) | 248 kcal | 497 kcal |
| Quinoa, cooked | USDA FDC 168917 | 120 kcal | 1 cup, 185 g (USDA) | 222 kcal | 444 kcal |
| Cereals, oats, regular and quick, unenriched, cooked with water, without salt | USDA FDC 173905 | 71 kcal | 1 cup, 234 g (USDA) | 166 kcal | 332 kcal |
What stands out in the numbers
- Per 100 g the rows run from 71 to 158 kcal: oats cooked with water are lowest at 71, quinoa 120, brown rice 123, white rice 130, egg noodles 138 and pasta 158.
- At the same 200 g, our arithmetic on the table rows: pasta about 316 kcal, egg noodles 276, white rice 260, brown rice 246, quinoa 240 and oats 142.
- Per cup the order changes. A cup of cooked brown rice (202 g) is about 248 kcal against about 205 kcal for white (158 g), and a cup of oats (234 g) is about 166 kcal, because the cups weigh different amounts.
- The cup depends on the shape. USDA lists a cup of the same cooked pasta as 124 g for spaghetti not packed, 151 g for spaghetti packed and 107 g for penne: about 196, 239 and 169 kcal.
- Raw and cooked rice are different rows. The raw rice row in our raw staples guide is for dry grain; the cooked row here is for rice as eaten.
How to log it so the numbers hold
- Weigh the cooked portion. Put your cooked rice, pasta or oats on a kitchen scale once and scale the table; a heaped cup and a level cup differ a lot.
- Log cooked and raw separately. If you weigh rice dry, use a raw row; if you weigh it after cooking, use the cooked row. Do not apply a cooked row to a raw weight.
- Oil, ghee, milk and sauce are extra. Fried rice, pasta in sauce, noodles with oil, and oats made with milk or sugar are not these rows; log the extras on top.
- Brands vary. Instant noodles, flavoured oats and ready-to-eat rice packets are not these rows; read the pack.
Where NYUS fits (our app)
We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.
What this page leaves out
- A calorie or carbohydrate target: we have not looked up one for any person, so we give none.
- Protein, fat, carbohydrate and other nutrients: this page gives energy only.
- Cooked dal, rajma and chole, roti, poha, upma, khichdi and biryani, instant noodle packets and any dish made with these grains: not covered here.
- Brand pack labels and FSSAI figures: not used, so the page does not mix label numbers with the records above.
- Anything about weight, health or what these foods do to your body: the page adds up food data and makes no claim about it. If you have a medical condition, ask your doctor or dietitian.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1 read on 27 Oct 2026 for the statement that it has raw grain and flour rows and no cooked rows; no IFCT figure is used in the table.
- USDA FoodData Central, SR Legacy 169737 (Pasta, cooked, enriched, without added salt): Energy 158 kcal per 100 g; household portions printed on the record: 1 cup spaghetti not packed 124 g, 1 cup spaghetti packed 151 g, 1 cup penne 107 g, 1 cup elbows not packed 120 g (read 27 Oct 2026).
- USDA FoodData Central, SR Legacy 169732 (Noodles, egg, enriched, cooked): Energy 138 kcal per 100 g; household portion: 1 cup 160 g (read 27 Oct 2026).
- USDA FoodData Central, SR Legacy 168878 (Rice, white, long-grain, regular, enriched, cooked): Energy 130 kcal per 100 g; household portion: 1 cup 158 g (read 27 Oct 2026).
- USDA FoodData Central, SR Legacy 169704 (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)): Energy 123 kcal per 100 g; household portion: 1 cup 202 g (read 27 Oct 2026).
- USDA FoodData Central, SR Legacy 168917 (Quinoa, cooked): Energy 120 kcal per 100 g; household portion: 1 cup 185 g (read 27 Oct 2026).
- USDA FoodData Central, SR Legacy 173905 (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt): Energy 71 kcal per 100 g; household portions: 1 cup 234 g, 0.75 cup 175 g, 1 tbsp 14.6 g (read 27 Oct 2026).
- nyus.in, the NYUS landing page, read on 27 Oct 2026 for the app statements in the NYUS section and the CTA.
The sums, the rounding, the 200 g comparison and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA. Every cup weight in the table is USDA's, printed on the record pages above. Names in the Food column (rice, pasta, noodles, oats, quinoa) are our matching to the USDA record names listed above.
Log what you eat and see your day add up
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Join the NYUS waitlistFrequently asked questions
How many calories are in a cup of cooked white rice?
The USDA FoodData Central SR Legacy record 168878 (Rice, white, long-grain, regular, enriched, cooked) prints 130 kcal per 100 g and lists 1 cup as 158 g, so a cup is about 205 kcal by our arithmetic. This is cooked rice: 100 g of cooked rice is not 100 g of raw rice, because the grains take up water. A katori is a smaller bowl than a US cup, so weigh your cooked portion and scale.
Is cooked brown rice lower in calories than white rice?
Per 100 g, yes in these records: USDA 169704 (Rice, brown, long-grain, cooked) prints 123 kcal against 130 for white rice (168878). Per cup it is the other way round, because USDA lists a cup of cooked brown rice as 202 g and a cup of white rice as 158 g: about 248 kcal against about 205 kcal by our arithmetic. At the same 200 g it is about 246 against 260 kcal.
How many calories are in a cup of cooked pasta or noodles?
USDA SR Legacy 169737 (Pasta, cooked, enriched, without added salt) prints 158 kcal per 100 g, and the weight of a cup depends on the shape: 124 g for spaghetti not packed (about 196 kcal), 151 g packed (about 239 kcal) and 107 g for penne (about 169 kcal). USDA 169732 (Noodles, egg, enriched, cooked) prints 138 kcal per 100 g and lists a cup as 160 g, about 221 kcal. These are USDA reference rows, not an instant-noodle packet.
How many calories are in a cup of cooked oats or quinoa?
USDA SR Legacy 173905 (Cereals, oats, regular and quick, unenriched, cooked with water, without salt) prints 71 kcal per 100 g and lists 1 cup as 234 g, about 166 kcal; its 0.75 cup of 175 g is about 124 kcal. USDA 168917 (Quinoa, cooked) prints 120 kcal per 100 g and lists 1 cup as 185 g, about 222 kcal. Oats made with milk, sugar or ghee are not the water row.
Does IFCT 2017 have cooked rice, pasta, noodles or oats?
Not in Table 1 that we found. IFCT 2017 Table 1 gives raw grains and flours, such as rice, wheat and quinoa, per 100 g edible portion, and no cooked, boiled or prepared rows, so every row on this page is a USDA FoodData Central SR Legacy record and the table says so.
Can I log a cup of rice or a bowl of pasta in NYUS?
NYUS is our app. You log foods yourself by searching 8,900+ Indian and global foods or by barcode; weigh your cooked portion for the best match. NYUS is in early access on Android: 30-day free trial, then plans from ₹499 for one month, paid once with no auto-renewal, no card needed to start.