White Rice vs Brown Rice: Nutritional Comparison
When comparing white rice and brown rice, both provide similar calorie counts with white rice at 130 kcal and brown rice at 123 kcal per 100g. While both have the same protein content, brown rice has slightly fewer carbohydrates and more fat, which may influence your dietary choices.
Verdict: Choose white rice for lower calories and carbs, while brown rice is better for added fiber and healthy fats.
White rice (cooked)
Grains
130 kcal/ 100 g
- Protein: 2.7 g
- Carbs: 28 g
- Fat: 0.3 g
- +Lower calorie count at 130 kcal per 100g.
- +Higher carbohydrate content which provides quicker energy.
- +Smoother texture and milder flavor, appealing in various dishes.
Health score: 6/10
View White rice (cooked) nutritionBrown rice (cooked)
Grains
123 kcal/ 100 g
- Protein: 2.7 g
- Carbs: 26 g
- Fat: 1 g
- +Slightly lower calorie count at 123 kcal per 100g.
- +Provides higher fat content at 1g, which can support heart health.
- +Contains more fiber, promoting better digestion and satiety.
Health score: 6/10
Fewer calories
View Brown rice (cooked) nutrition| Per 100 g | White rice (cooked) | Brown rice (cooked) |
|---|---|---|
| kcal | 130 | 123 |
| Protein | 2.7 g | 2.7 g |
| Carbs | 28 g | 26 g |
| Fat | 0.3 g | 1 g |
What the numbers say
Per 100 g the calories almost match: White rice (cooked) 130 kcal, Brown rice (cooked) 123 kcal. Protein, carbs and fat all land within 2 g of each other. At these numbers the choice is not arithmetic: swapping one for the other barely moves a day's total.
Frequently asked questions
- Which rice is better for weight loss?
- White rice is lower in calories, while brown rice offers fiber that can help keep you full.
- Does brown rice take longer to cook?
- Yes, brown rice typically takes longer to cook than white rice due to its outer bran layer.
- Are the protein levels the same in both types of rice?
- Yes, both white and brown rice contain approximately 2.7g of protein per 100g.
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