Foods · Comparisons
Brown rice (cooked) vs White rice (cooked): calories and nutrition compared
The short answer
Gram for gram, brown rice (cooked) and white rice (cooked) are about the same in calories. Per 100 g: brown rice (cooked) ≈123 calories, white rice (cooked) ≈130. In a typical portion, 1 cup of brown rice (cooked) is about 248 calories and 1 cup of white rice (cooked) about 205.
Side by side, per 100 g
| Per 100 g | Brown rice (cooked) | White rice (cooked) |
|---|---|---|
| Calories | 123 kcal | 130 kcal |
| Protein | 2.7 g | 2.7 g |
| Carbohydrate | 25.6 g | 28.2 g |
| of which sugars | 0.2 g | 0.1 g |
| Fibre | 1.6 g | 0.4 g |
| Fat | 1 g | 0.3 g |
Per typical portion
| Portion | Grams | Calories | Protein | |
|---|---|---|---|---|
| Brown rice (cooked) | 1 cup | 202 g | 248 | 5.5 g |
| White rice (cooked) | 1 cup | 158 g | 205 | 4.3 g |
Protein per 100 calories
Per 100 calories: about 2.2 g of protein in brown rice (cooked), about 2.1 g in white rice (cooked).
Which one to pick
- More fiber: Brown rice (cooked).
Both can fit your day. How much you eat changes the total more than which one you pick, so weigh or measure the portion when it matters.
Source
Nutrient values from USDA FoodData Central: Brown rice (cooked) (FDC 169704), White rice (cooked) (FDC 168878).
Full nutrition pages: Brown rice (cooked) · White rice (cooked)