Parboiled Rice vs White Rice: Calories and Nutrition Compared (2026)

Parboiled rice has 3.1 g of protein, while white rice has 2.7 g. Parboiled rice contains 147 calories, compared to 130 calories in white rice.

When comparing parboiled rice and white rice, it's important to note their nutritional differences. Both types of rice are widely consumed, yet they offer varying health benefits.

What Is the Difference Between Parboiled Rice and White Rice?

Parboiled rice is rice that has been partially boiled in the husk, which helps retain some nutrients. It typically has a firmer texture and a slightly nutty flavor. White rice is milled rice that has had its husk, bran, and germ removed. This process results in a softer texture and a more neutral flavor, but it also reduces its nutritional value.

Parboiled Rice vs White Rice: Nutrition Side by Side

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

Nutrient (per 100 g)	Parboiled rice (cooked)	White rice (cooked)
Calories	147 kcal	130 kcal
Protein	3.1 g	2.7 g
Carbs	31.3 g	28.2 g
Sugar	0.1 g	0.1 g
Fat	0.8 g	0.3 g
Fiber	1.7 g	0.4 g
Sodium	4 mg	1 mg

Which Is Better, Parboiled Rice or White Rice?

For weight loss: Parboiled rice has 147 calories, while white rice has 130 calories. Therefore, white rice is lower in calories.

For muscle and protein: Parboiled rice contains 3.1 g of protein, which is more than the 2.7 g found in white rice.

For low-carb or low-sugar: Parboiled rice has 31.3 g of carbs, while white rice has 28.2 g. Both types contain 0.1 g of sugar.

How to Track Parboiled rice and White rice Accurately

It's easy to misjudge portion sizes and macronutrient content when consuming rice. 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 should not be considered medical advice. Always consult a healthcare professional for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which rice has more protein?

Parboiled rice has 3.1 g of protein, while white rice has 2.7 g.

Which rice has fewer calories?

White rice has 130 calories, whereas parboiled rice has 147 calories.

What is the carbohydrate content of parboiled rice?

Parboiled rice contains 31.3 g of carbohydrates per 100 g.

How much fiber is in white rice?

White rice contains 0.4 g of fiber per 100 g.

What is the fat content in parboiled rice?

Parboiled rice has 0.8 g of fat per 100 g.

How much sodium is in white rice?

White rice contains 1 mg of sodium per 100 g.

Key Takeaways

• Parboiled rice has 147 calories per 100 g.
• White rice has 130 calories per 100 g.
• Parboiled rice contains 3.1 g of protein.
• White rice contains 2.7 g of protein.
• Parboiled rice has 31.3 g of carbohydrates.
• White rice has 28.2 g of carbohydrates.