How much protein is in 4 oz of white rice, cooked?

A 4 oz (113g) serving of white rice, cooked provides 3.1g of protein and 147 calories, along with 32g of carbohydrates and 0.3g of fat.

How much white rice, cooked do I need to get 30g of protein?

To get 30 grams of protein from white rice, cooked, you need 39.2 oz (1111 grams), which contains approximately 1444 calories.

100 grams of white rice, cooked contains 2.7g of protein (130 kcal). One full pound (16 oz / 454g) contains 12.2g of protein (590 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 3.1g Protein (147 kcal)

To hit 30g of protein from white rice, cooked, measure 39.2 oz (1111 g) for ~1444 calories.

Per 4 oz (113g US)

3.1g P

147 kcal · 32g C · 0.3g F

Per 100 Grams

2.7g P

130 kcal · 28.2g C · 0.3g F

Per 1 Pound (16 oz)

12.2g P

590 kcal total

30g Protein Portion

39.2 oz

1111g · 1444 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	26.1 oz	741 g	963 kcal	209g C · 2.2g F
30g Protein	39.2 oz	1,111 g	1,444 kcal	313.3g C · 3.3g F
40g Protein	52.2 oz	1,481 g	1,925 kcal	417.6g C · 4.4g F
50g Protein	65.3 oz	1,852 g	2,408 kcal	522.3g C · 5.6g F