White rice vs Brown rice: Calories, Protein and Which to Choose
A side-by-side comparison of White rice and Brown rice per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | White rice | Brown rice |
|---|---|---|
| kcal | 130 | 123 |
| Protein | 2.7 g | 2.7 g |
| Carbohydrates | 28.2 g | 25.6 g |
| Sugar | 0.1 g | 0.2 g |
| Fibre | 0.4 g | 1.6 g |
| Fat | 0.3 g | 1 g |
| Sodium | 1 mg | 4 mg |
| Nutrient | White rice | Brown rice |
|---|---|---|
| kcal | 195 | 185 |
| Protein | 4.1 g | 4.1 g |
| Carbohydrates | 42.3 g | 38.4 g |
| Sugar | 0.2 g | 0.3 g |
| Fibre | 0.6 g | 2.4 g |
| Fat | 0.4 g | 1.5 g |
| Sodium | 2 mg | 6 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Both have practically the same protein per 100 g.
- Calories per 100 g are similar.
Swap equivalents
- 100 g of White rice has the same calories as 105 g of Brown rice.
Frequently asked questions
Which is better: White rice or Brown rice?
It depends on your goal. Per 100 g, White rice has 130 kcal and 2.7 g of protein; Brown rice has 123 kcal and 2.7 g. Both have practically the same protein per 100 g. Calories per 100 g are similar. Both fit a balanced diet — the daily total is what matters.
Can I swap White rice for Brown rice?
Yes. To keep calories the same, swap 100 g of White rice for about 105 g of Brown rice. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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