Brown Rice vs White Bread: Calories and Nutrition Compared (2026)

Brown rice, with 2.3 g of protein, is lower in calories at 112, while white bread has 8.8 g of protein and 266 calories.

Brown rice and white bread are staple foods with different nutritional values. Understanding their nutritional profiles can help in making informed dietary choices.

What Is the Difference Between Brown Rice and White Bread?

Brown rice is a whole grain that retains its bran and germ, making it a more nutritious option compared to white rice. It is often considered a healthier carbohydrate source. White bread is made from refined wheat flour, which has been stripped of its bran and germ. This process results in a softer texture but also reduces its nutritional value.

Brown Rice vs White Bread: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of brown rice and white bread.

Nutrient (per 100 g)	Brown rice (cooked)	White bread
Calories	112 kcal	266 kcal
Protein	2.3 g	8.8 g
Carbs	23.5 g	49 g
Sugar	0.4 g	5.3 g
Fat	0.8 g	3.3 g
Fiber	1.8 g	2.4 g
Sodium	1 mg	490 mg

Which Is Better, Brown Rice or White Bread?

For weight loss: Brown rice is lower in calories at 112 compared to white bread at 266, making it a better option for weight loss.

For muscle and protein: White bread provides more protein at 8.8 g, while brown rice offers 2.3 g.

For low-carb or low-sugar: Brown rice has 23.5 g of carbs and 0.4 g of sugar, while white bread contains 49 g of carbs and 5.3 g of sugar.

How to Track Brown rice and White bread Accurately

It's easy to misjudge portion sizes and macronutrient ratios when comparing foods. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and are not intended as medical advice. Always consult a healthcare professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

White bread has more protein at 8.8 g compared to brown rice, which has 2.3 g.

Which has fewer calories?

Brown rice has fewer calories at 112, while white bread has 266 calories.

What are the carbohydrate contents?

Brown rice contains 23.5 g of carbs, whereas white bread has 49 g of carbs.

How much sugar is in each?

Brown rice has 0.4 g of sugar, while white bread has 5.3 g of sugar.

What is the fiber content?

Brown rice contains 1.8 g of fiber, and white bread has 2.4 g of fiber.

What are the sodium levels?

Brown rice has 1 mg of sodium, while white bread contains 490 mg of sodium.

Key Takeaways

• Brown rice has 112 calories per 100 g.
• White bread has 266 calories per 100 g.
• Brown rice contains 2.3 g of protein.
• White bread contains 8.8 g of protein.
• Brown rice has 23.5 g of carbs.
• White bread has 49 g of carbs.