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

White rice has 2.7 g of protein and 130 calories, while brown rice has 2.3 g of protein and 112 calories. Brown rice is lower in calories.

White rice and brown rice are staple foods with different nutritional benefits. Understanding their differences can help inform dietary choices.

What Is the Difference Between White Rice and Brown Rice?

White rice is a refined grain that has had its husk, bran, and germ removed. It is commonly used in various cuisines around the world. Brown rice is a whole grain that retains its bran and germ, making it more nutritious than white rice. It is often considered a healthier option.

White Rice vs Brown Rice: Nutrition Side by Side

The following table outlines the nutritional differences between white rice and brown rice.

Nutrient (per 100 g)	White rice (cooked)	Brown rice (cooked)
Calories	130 kcal	112 kcal
Protein	2.7 g	2.3 g
Carbs	28.2 g	23.5 g
Sugar	0.1 g	0.4 g
Fat	0.3 g	0.8 g
Fiber	0.4 g	1.8 g
Sodium	1 mg	1 mg

Which Is Better, White Rice or Brown Rice?

For weight loss: Brown rice has 112 calories, which is 18 fewer calories than white rice at 130 calories.

For muscle and protein: White rice contains 2.7 g of protein, which is slightly higher than brown rice's 2.3 g of protein.

For low-carb or low-sugar: White rice has 28.2 g of carbs and 0.1 g of sugar, while brown rice has 23.5 g of carbs and 0.4 g of sugar.

How to Track White rice and Brown rice Accurately

Portion sizes and macronutrient content can easily be misjudged, impacting dietary choices. 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 only and are not intended as medical advice. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which rice has more protein?

White rice has 2.7 g of protein, while brown rice has 2.3 g of protein.

Which rice has fewer calories?

Brown rice has 112 calories, while white rice has 130 calories.

What are the carbohydrate contents of each rice?

White rice has 28.2 g of carbs, while brown rice has 23.5 g of carbs.

How much sugar is in each type of rice?

White rice contains 0.1 g of sugar, whereas brown rice contains 0.4 g of sugar.

What is the fat content in white and brown rice?

White rice has 0.3 g of fat, while brown rice has 0.8 g of fat.

What is the fiber content in each rice?

White rice has 0.4 g of fiber, while brown rice has 1.8 g of fiber.

Key Takeaways

• White rice has 130 calories per 100 g.
• Brown rice has 112 calories per 100 g.
• White rice contains 2.7 g of protein.
• Brown rice contains 2.3 g of protein.
• White rice has 28.2 g of carbs per 100 g.
• Brown rice has 23.5 g of carbs per 100 g.