Yellow Rice Calories & Nutrition Facts (Per Serving)

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A 122 g serving of cooked yellow rice has about 126 calories, 2 g protein, 23 g carbs, 3 g fat and 428 mg sodium. Most of the color comes from turmeric or saffron, so the calories match plain rice plus whatever oil or butter went into the pot.

Quick Nutrition Facts

Per 1 serving (122 g, about 3/4 cup cooked)

Nutrient	Amount
Calories	126 kcal
Protein	2.1g
Carbohydrates	22.8g
Fiber	0.5g
Sugars	0.3g
Fat	3g
Sodium	428 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Yellow rice is white rice cooked with turmeric, saffron, annatto or a seasoning packet, usually with a spoonful of oil or butter. The USDA record for a 122 g serving shows 126 kcal with fat added and 104 kcal for 118 g without, so the fat adds about 20 kcal per serving. About 72% of the calories are carbohydrate and the fiber is only 0.5 g, which makes it a quick-digesting starch. Sodium is the figure to watch: 428 mg per serving comes mostly from the seasoning packet or bouillon, and a one-cup plate with a main dish can pass 600 mg from the rice alone. The turmeric adds color and a small amount of curcumin, but the amount in a side of rice is too small to count as a health benefit. Pairing it with beans, chicken or fish and a vegetable does more for blood sugar and fullness than changing the rice.

Myth Busters

MYTH #1: Yellow rice has more calories than white rice because of the spices.

TRUTH: Turmeric and saffron add almost no calories. The difference comes from cooking fat: the USDA lists 103 kcal per 100 g with added fat and 88 kcal per 100 g without. Yellow rice, cooked, fat added: USDA FoodData Central (FDC 2708421); Yellow rice, cooked, no added fat: USDA FoodData Central (FDC 2708420)

MYTH #2: The turmeric in yellow rice makes it an anti-inflammatory food.

TRUTH: A side of rice holds only a small pinch of turmeric. That is enough for color and flavor, not a meaningful dose of curcumin, so the rice nutrition is the same as other white rice. Yellow rice cooked, USDA record comparison: Feast

MYTH #3: Yellow rice is low in sodium because it is just rice and spice.

TRUTH: The USDA record has 428 mg of sodium per 122 g, about 19% of the 2,300 mg daily limit. Seasoning packets and bouillon account for most of it. Yellow rice, cooked, fat added: USDA FoodData Central (FDC 2708421); How much sodium should I eat per day?: American Heart Association

MYTH #4: Leftover yellow rice is safe at room temperature because it was cooked.

TRUTH: Bacillus cereus spores survive cooking. If rice sits at room temperature the bacteria multiply and make a heat-stable toxin that reheating does not destroy. Refrigerate within about 2 hours. Bacillus cereus food poisoning from cooked rice: CDC MMWR; Preventing Food Poisoning: CDC

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		126 kcal per 122 g is moderate, but plates often hold 1 to 1.5 cups at 170 to 250 kcal with little fiber to keep you full. A measured half cup fits well. Yellow rice, cooked, fat added: USDA FoodData Central (FDC 2708421); Yellow rice cooked, USDA record comparison: Feast
Muscle Gain		2.1 g of protein per serving is low. It works as a carb base for a high-protein main such as chicken or beans, not as a protein source. Yellow rice, cooked, fat added: USDA FoodData Central (FDC 2708421)
Diabetes Management		Refined white rice has a high glycemic index, with tested values commonly in the 60s to 80s, and only 0.5 g of fiber slows nothing down. Keep portions to half a cup and pair with protein and vegetables. International Tables of Glycemic Index and Glycemic Load Values 2008: Diabetes Care; Yellow rice, cooked, fat added: USDA FoodData Central (FDC 2708421)
Heart Health		3 g of fat is low, but 428 mg of sodium per serving adds up quickly. Making it from scratch with turmeric and less salt moves this toward a B. Yellow rice, cooked, fat added: USDA FoodData Central (FDC 2708421); How much sodium should I eat per day?: American Heart Association
Energy		22.8 g of fast carbohydrate per serving gives quick fuel before activity, and the low fat keeps it easy to digest. Yellow rice, cooked, fat added: USDA FoodData Central (FDC 2708421)

PERSONALIZED NUTRITION

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Blood Sugar Response to Yellow Rice

Yellow rice is refined white rice, so the starch digests quickly and blood sugar peaks about 45 to 60 minutes after eating. The small amount of oil slows stomach emptying a little, and a protein main or beans flatten the peak further. International Tables of Glycemic Index and Glycemic Load Values 2008: Diabetes Care

Estimated Glucose Response (1 cup cooked yellow rice)

Illustrative curve for a healthy adult, built from the typical glycemic index of white rice. Individual responses vary with portion, the meal around it, prior activity and metabolic health. Not medical advice.

How to flatten the spike

Keep the portion to half a cup to one cup and fill the rest of the plate with vegetables.
Eat the protein and vegetables first, then the rice.
Add black beans or lentils to the rice to add fiber and slow digestion.
Cool and reheat leftover rice: this raises resistant starch slightly.
Take a 10 to 15 minute walk after the meal.

Cultural Significance

Yellow rice appears across many cuisines with different seasonings. In the Caribbean and Latin America, arroz amarillo is colored with annatto or sazón packets and served with beans and roast meats. In the American South and Cuban cooking it is a restaurant side, and in South Asia saffron or turmeric rice sits next to biryani and pulao. Spanish and Portuguese cooks use saffron, and South African yellow rice adds raisins and turmeric.

Compare & Substitute

Yellow Rice vs Similar Foods

Nutrient	Plain white rice, cooked (122 g)	Brown rice, cooked (122 g)	Cauliflower rice, cooked (122 g)	Quinoa, cooked (122 g)
Calories	158 kcal	135 kcal	31 kcal	146 kcal
Protein	3.3g	2.9g	2.3g	5.4g
Carbohydrates	34.2g	28g	6g	25.8g
Fat	0.3g	1.1g	0.4g	2.3g

Frequently Asked Questions

How many calories are in yellow rice?

A 122 g serving of yellow rice cooked with added fat has about 126 calories according to the USDA. A full cup (163 g) has about 168 calories.

How many calories are in a cup of yellow rice?

One cup of cooked yellow rice (163 g) has roughly 140 to 170 calories depending on how much oil or butter is used. Restaurant servings are often 1.5 to 2 cups.

Is yellow rice healthier than white rice?

No. The turmeric or saffron adds color, not nutrition. Yellow rice has the same low fiber as white rice and often more sodium from seasoning packets.

How many carbs are in yellow rice?

A 122 g serving has about 23 g of carbohydrate and 0.5 g of fiber, so nearly all of it is net carbs.

Is yellow rice good for weight loss?

It can fit if you measure a half to one cup and pair it with protein and vegetables. Large restaurant portions of 2 cups can exceed 300 kcal from the rice alone.

Is yellow rice high in sodium?

Yes, it can be. The USDA record shows 428 mg per 122 g, and packet mixes can reach 600 mg or more per cup. Cooking from scratch with turmeric lets you control the salt.