Plant · grain
White Rice (cooked)
White Rice (cooked) provides 2.7 g of protein per 100 g (2.7 g per typical serving).
2.7gprotein / 100 g
- Per serving
- 2.7 g (1/2 cup · 100 g)
- Calories
- 130 kcal / 100 g
- Protein density
- 2.1 g / 100 kcal
PDCAAS
0.55
Scale 0–1 (capped at 1.0)
DIAAS
40%
Low quality
Leucine
0.22 g
0.22 g per serving
Digestion
Fast
Best: Post-workout
Limiting amino acid
Lysine
Pair it to complete the profile
Nutrition per 100 g
- Protein 2.7 g 9% kcal
- Fat 0.3 g 2% kcal
- Carbs 28.2 g 89% kcal
| Calories | 130 kcal |
|---|---|
| Leucine | 220 mg (8.1% of protein) |
| Lysine | 100 mg |
| Typical serving | 1/2 cup (100 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (1/2 cup) = 0.22 g leucine
Not a practical leucine source on its own. Treat it as a supporting protein and pair it with richer sources.
Pair it with
- Beans, lentils or chickpeasLegumes are lysine-rich, the classic rice + beans match.
- Tofu, tempeh or edamameSoy brings lysine and a high PDCAAS (0.91).
- Hummus (chickpea) with this foodHummus + pita is a complete-protein pairing.
Cost & footprint
- Cost per gram of protein
- $0.004
- Cost for 30 g protein
- ≈ $0.12
- Carbon footprint
- 1.6 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.