High Calorie Rice for Weight Gain in 2023

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High calorie rice is a staple food in many cultures around the world, providing a significant amount of carbohydrates and calories, which may seem like a perfect solution for someone looking to gain more weight.

You may be eager to know if excess rice consumption or the type of rice can aid your weight gain journey. Trust me, you’d find out soon!

Let’s dive right in and answer the burning question: Is rice good for weight gain?

In This Article

  •  Nutritional value of Rice.
  •  High calorie Rice and weight gain.
  • Types of High calorie Rice for weight gain.
  • How to use rice for weight gain?
  • FAQs.

Nutritional Value Of Rice

Nutritional Value Of Rice

Did you know what’s cool about rice? It contains every nutrient essential for your daily diet, making it particularly beneficial for weight gain.

Here is a simple breakdown of its major nutrients:

1. Carbohydrate

Rice contains 80% of complex carbohydrates, which is the healthiest type of carbohydrate as they are digested slower and tend to release glucose into the bloodstream gradually. 

A 100g serving of rice nourishes your body with at least 28.7g of carbohydrates.

2. Protein

Even though rice is known as a carbohydrate, the versatile grain takes it a bit forward by providing your body with some protein. Protein is known to be one of the main nutrients for tissue repairs and replacement in the body. 

And I am sure at some point while growing up you must have heard people say to eat your proteins to grow big and strong. Rice provides at least 2.38 grams of protein per 100g serving.

Rice also contains thiamine (3.03mg), fat (0.19g) fiber (0.9g), and an array of other nutrients that not just help with only your overall health but are also great assets in your weight gain journey. [3]

High Calorie Rice And Weight Gain

Rice is a highly complex carbohydrate. It is composed of lengthy chains of sugar molecules and your body converts these chains into glucose after consumption, which is then used as energy.

A healthy diet for weight gain should include complex carbohydrates since they give your body a slow and constant supply of energy. Therefore, rice is ideal for gaining weight because of its high carbohydrate content, which spares proteins for building muscle. [1]

However, you must understand that weight gain is mostly influenced by your total daily caloric intake rather than the specific type of rice you eat.

Types Of High Calorie Rice

There are over 120,000 types of rice that can be classified under major varieties but not all contribute similarly to weight gain. Some have a higher glycemic index and are more processed than others.

Let’s go through the ones that contribute to weight gain.

1. White Rice: Is White Rice Good For Gaining Weight?

White Rice- Is White Rice Good For Gaining Weight

White rice is a suitable meal option for weight growth. It has a high carbohydrate content and less fiber. This lack of fiber makes it easier to consume larger servings without feeling as full, which might be beneficial for those trying to up their calorie consumption.

Some features of White rice:

  • White rice is one of the most popular varieties of rice and has been known throughout history to play a major role in weight gain.
  • One cup of cooked, medium-grained, enriched white rice contains 242 kilocalories (kcal).  4.43 g of protein and  0.39 g of fat. [1]

Since gaining weight occurs when you consume more calories than your body burns in a day, adding calorie-dense meals like white rice to your diet is definitely what you should look at.

2. Brown Rice: Is Brown Rice Good For Gaining Weight?

Brown Rice- Is Brown Rice Good For Gaining Weight

Brown rice is a whole grain that includes more nutrients and fiber than white rice since it retains its bran and germ. This bran and germ are high in vitamins, minerals, and good fats, adding to the nutritional value of brown rice.

Some features of Brown rice:

  • It contains the same amount of calories and carbohydrates as white rice, although it has a lower amount of protein and fiber content but has the highest amount of starch and energy content, which can be very helpful in gaining weight.
  • 202 g of cooked, long-grain brown rice offers 248 calories, 5.54 g of protein, 1.96 g of fat, 51.7 g of carbohydrates, and 3.23 g of fiber per cup. Iron, folate, and other minerals and vitamins are also present. [1]

If you want to gain weight, you must do so in a healthy way by eating nutrient-dense foods. Brown rice can be a good addition in this aspect so you should include it in your diet.

In case you are not a big fan of brown rice and white rice, or you feel they don’t fit into your weight gain plan, here are other varieties of rice you can pick from with great nutritional value and also supplies your weight gain needs.

3. Red Rice

Red Rice

Red rice, like other forms of rice, can, depending on how you consume it and the broader context of your diet and lifestyle, be a part of a balanced diet to promote weight gain. 

Red rice preserves its germ and bran layers so it offers a higher fiber, vitamin, and mineral, and contains 455 calories per 100g serving, so it is regarded to be highly nutritional. [3]

Some tips on using red rice as part of your weight-gain plan:

  • To add extra calories and protein to your meals, pair red rice with protein-rich foods like chicken, fish, beans, lentils, or tofu.
  • For extra calories, top your meals with healthy fats like avocado, almonds, and olive oil.
  • To ensure you consume a mix of nutrients, serve red rice with a choice of vibrant veggies.

Adding red rice to your diet can be a healthy and nutrient-dense decision as gaining weight requires consuming more calories than your body burns through exercise and metabolic processes.

4. Wild Rice

Wild Rice

Just like its name, wild rice is a form of grass rather than a rice grain. It is an annual plant with different varieties. 

Compared to other varieties of rice, it contains more protein and fiber. It contains 101 calories, 4g of protein, 0.3g of fat, 21.3g of carbohydrate, 1.8g of fiber, and 0.7g of sugar per 100g serving. 

You can never go wrong with wild rice in your diet for weight gain.

5. Arborio Rice 

Arborio Rice

Arborio rice is a medium-grain rice that is wide and has a characteristic white dot in the center of the grain. 

Due to its high starch content, arborio rice is slightly chewy, and sticky, and has a creamy texture when cooked. Arborio rice gives 130 calories, 29 g of carbohydrates, 2.4g of protein, and 0.2g of fat per serving. 

This rice makes a good source of carbohydrates, and eating this gives you extra body mass.

6. Basmati Rice

Basmati Rice

When cooked, the grains of basmati rice are long, dry, and fall apart. It adds a pleasant nutty flavor and aroma to any dish. It is widely used in Indian and Asian cuisine, and can also be used in an assortment of flavorful recipes. 

Basmati rice gives the body 148 kcal of energy, 32.9g of carbohydrates, and 3.52g of protein per 100g serving. 

Trust me, you can never go wrong in your weight gain journey with rice when you include Basmati in your diet. [2]

Other varieties of rice are:
  • Black rice
  • Jasmine rice
  • Bomba rice

How To Use High Calorie Rice For Weight Gain

A rice grain offers a variety of essential vitamins and minerals in addition to essential macronutrients. It is a fantastic source of B vitamins, such as thiamine, niacin, and riboflavin. 

When integrating rice into your weight gain diet, knowing these tips can come in handy:

1. Add Protein Powder To Your Rice

Add Protein Powder To Your Rice

Protein powder has been known to work magic when it comes to weight gain and is always used by bodybuilders to achieve their body-building goals more quickly. Adding protein powder to your rice meal can also boost the pace at which you gain weight. 

You can also consider combining rice with protein-rich components like grilled salmon, beef, or lentils.

2. Choose The Right Type Of Rice

When it comes to weight gain, everyone’s needs are always different as our body reacts differently. It is always best to find the type of rice that fits best into your weight gain plan both in health and calorie requirements. 

3. Eat Rice With High Calories

Eat Rice With High Calories

All the types of rice differ in calories and to gain weight faster, the calorie must also be put into perspective. Consuming rice along with high-calorie side dishes can help you gain weight faster. 

Think about including calorie-dense ingredients such as avocado, olive oil, or coconut milk. For additional calories and nutritional benefits, think about topping foods with nuts, seeds, and dried fruits. [4]

4. Eat The Right Amount Of Rice

When it comes to weight gain, it is important to know how much is enough. This might be a problem at times when you are not eating the right amount of rice. This diversifies with people as some people gain weight faster than others. This is why it is very important to know if you are eating the right amount of rice even when eating high-calorie rice.

You ought to aim to eat 1 1⁄2 – 2 cups of rice each day, or 330 calories, if you wish to gain weight just from eating it. [6]

5. Drink High-Calorie Smoothies With Your Rice Serving

Adding high-calorie smoothies to rice will help you gain weight. Create your recipe with full-fat milk or coconut milk as the base, then add protein from dairy products or nut butter, along with nutrient-dense fruits and good fats. [1]

6. Choose a Rice-Based Snack

Choose a Rice-Based Snack

Rice-based snacks are a great way to increase calorie intake in between meals. Think about savoring rice pudding enhanced with dried fruits and nuts, rice cakes garnished with nuts and butter or avocado, or rice, oat, and protein-packed energy bars. 

These filling snacks support your efforts to gain weight while offering vital nutrients.

Frequently Asked Questions

Q: What type of rice is good for weight gain?

A: Rice has always been known for its ability to help in weight gain, but the type of rice differs with different people, so you only have to find the type that fits into your weight gain plan. [4]

Q: Is fried rice good for weight gain?

A: A cup of fried rice typically has between 235 and 370 calories in it. However, depending on the recipe and cooking technique, this can change greatly. It’s vital to remember that fried rice frequently contains significant levels of oil and carbohydrates, which might lead to weight gain. [4]

Q: Does eating rice at night make you gain weight?

A: Eating rice at night may help you gain weight, but it could also cause bloating and other health issues, so it is not always advisable [3]

Q: Does adding eggs to your rice help you gain weight?

A: The addition of any form of protein to your rice has been known to help in weight gain and eggs don’t fall short in this department. [3]

Q: How much rice should I eat per day to gain weight?

A: Depending on your particular requirements, you may need to eat more or less rice per day to gain weight. However, aiming for 1½ -2 cups of cooked rice daily is a good place to start. [4]

Q: What kind of rice is best for gaining weight?

A: Brown rice is the best variety of rice for weight gain. Compared to white rice, brown rice is healthier, and it’s high in fiber and nutrients. [4]

Q: Should I seek advice from a specialist before incorporating rice into my weight-gain strategy?

A: Yes, if you have specific dietary requirements or health issues. [2]


Weight gain can be a little tricky at times, especially when you are unsure about the right foods to eat or the number of calories needed. Over the years, rice has been proven to be a great source of weight gain due to its high nutritional value and versatility. 


If you are planning to embark on a weight gain journey, rest assured that you can never go wrong with rice as a major part of your diet.


  1. https://www.healthifyme.com/blog/does-rice-make-you-gain-weight/
  2. https://www.formhealth.co/blog/rice-and-weight-gain/
  3. https://www.healthline.com/nutrition/rice-and-weight
  4. https://thegeriatricdietitian.com/high-calorie-rice
  5. https://www.medicalnewstoday.com/articles/319797
  6. https://www.weekand.com/healthy-living/article/brown-rice-give-healthy-weight-gain-18004813.php

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