White rice vs Brown rice: Nutrition Comparison | Macros, Protein, Calories

Side-by-side nutrition comparison: White rice vs Brown rice. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.

White rice vs Brown rice: Complete Nutrition Comparison

White rice (7.1g protein, 360 kcal/100g) vs Brown rice (2.6g protein, 112 kcal/100g). White rice wins on protein and Brown rice is lower calorie. Full breakdown with serving tables, goal amounts, and substitution guide below.

At a Glance

White rice has 4.5g more protein per 100g.

White rice vs Brown rice — Nutrition per 100g

Nutrient	White rice	Brown rice	Difference	Winner
Calories	360 kcal	112 kcal	+221.4%	White rice higher
Protein	7.1 g	2.6 g	+173.1%	White rice higher
Carbohydrates	80 g	23 g	+247.8%	White rice higher
Fat	0.7 g	0.9 g	-22.2%	Brown rice higher
Sodium	5 mg	0 mg	—	White rice higher
Potassium	115 mg	0 mg	—	White rice higher

White rice vs Brown rice: Key Differences

White rice wins on protein (7.1g vs 2.6g per 100g — 173.1% more)

White rice is leaner (0.7g fat vs 0.9g — 28.6% less fat)

Brown rice is lower calorie (112 kcal vs 360 kcal per 100g)

Brown rice wins on protein efficiency (2.3g protein per 100 kcal)

White rice vs Brown rice: Decision Matrix

White rice wins protein density, Brown rice is lower calorie, and Brown rice gives more protein per 100 kcal. Use the matrix to choose by goal instead of treating one food as universally better.

White rice vs Brown rice — Nutrient Density per Calorie

Metric	White rice	Brown rice	Better per calorie
Protein / 100 kcal	1.97 g	2.32 g	Brown rice
Carbs / 100 kcal	22.22 g	20.54 g	White rice
Fat / 100 kcal	0.19 g	0.8 g	Brown rice

White rice vs Brown rice by Serving Size

Food	Weight	Calories	Protein	Carbs	Fat
White rice	75g	270	5.3g	60g	0.5g
Brown rice	75g	84	2g	17.3g	0.7g
White rice	100g	360	7.1g	80g	0.7g
Brown rice	100g	112	2.6g	23g	0.9g
White rice	150g	540	10.6g	120g	1g
Brown rice	150g	168	3.9g	34.5g	1.4g
White rice	200g	720	14.2g	160g	1.4g
Brown rice	200g	224	5.2g	46g	1.8g

How Much White rice or Brown rice to Hit Your Goal

Goal	White rice needed	Brown rice needed
30g protein	423g	1154g
50g protein	704g	1923g
500 kcal	139g	446g
20g fat	2857g	2222g

Raw, Cooked, and Logging Comparison

Food	Source state	Cooked equivalent	Logging rule
White rice	listed source state	use matching cooked source	Do not infer cooked weight; use a cooked USDA record when available.
Brown rice	listed source state	use matching cooked source	Do not infer cooked weight; use a cooked USDA record when available.

Which Diet Does Each Food Fit?

Neither food has specific dietary flags. Check individual macros for fit with your diet.

White rice Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

White rice Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	7 g	50 g	14%	Starter contribution
Sodium	5 mg	2300 mg	0%	Low limit contribution
Potassium	115 mg	4700 mg	2%	Starter contribution

White rice Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	5 mg sodium
watch	diabetes aware	Track total carbohydrate and sugar if using diabetes-aware meal planning.	80 g carbs per 100 g

How to Substitute White rice for Brown rice (and Vice Versa)

To substitute Brown rice for White rice (same protein): Use 2.73× the weight. Example: replace 100g White rice with 273g Brown rice.

To substitute White rice for Brown rice (same protein): Use 0.37× the weight. Example: replace 100g Brown rice with 37g White rice. Note: White rice has 360 kcal/100g vs Brown rice's 112 kcal/100g — adjust total calories accordingly.

Both are in the Grain category, making them interchangeable in most recipes from a culinary standpoint.

Protein Quality Comparison

Protein quality (DIAAS score): White rice: DIAAS 0.47 (lower quality).

DIAAS (Digestible Indispensable Amino Acid Score) measures protein digestibility and amino acid profile. A score ≥1.0 means complete protein; ≥0.75 is good quality; <0.75 indicates some limiting amino acids.

White rice vs Brown rice — Frequently Asked Questions

Which has more protein: White rice or Brown rice? White rice has more protein with 7.1g per 100g vs Brown rice's 2.6g — 173.1% more per 100g.

Which is lower in calories: White rice or Brown rice? Brown rice is lower in calories at 112 kcal vs 360 kcal per 100g.

Is White rice better than Brown rice for weight loss? For weight loss, Brown rice has a better protein-to-calorie ratio (2.3g protein per 100 kcal vs 2g). It also has 112 kcal/100g. That said, overall calorie balance matters most — both can fit a weight-loss diet depending on portion size.

Is White rice or Brown rice better for muscle building? For muscle building, White rice is the better choice with 7.1g protein per 100g. Both are valid sources of protein; the best choice depends on your overall diet and calorie needs.

Which is better for keto: White rice or Brown rice? Neither White rice (80g carbs/100g) nor Brown rice (23g carbs/100g) is ideal for strict keto.

Can I replace White rice with Brown rice in recipes? White rice and Brown rice are in the same food category and can be swapped for macro purposes. To match the protein in 100g White rice, use 37g Brown rice. Flavor and texture will differ.

How much Brown rice equals 100g of White rice in protein? To match the 7.1g of protein in 100g of White rice, you need 273g of Brown rice.

Which has more fat: White rice or Brown rice? White rice has 0.7g fat per 100g; Brown rice has 0.9g. Brown rice has more fat.

What are the main differences between White rice and Brown rice? The main differences are in protein (4.5g/100g difference), calories (248 kcal/100g difference). White rice: 7.1g protein, 0.7g fat, 360 kcal/100g. Brown rice: 2.6g protein, 0.9g fat, 112 kcal/100g.

Which should I choose: White rice or Brown rice? The best choice depends on your goal. For protein: White rice. For fewer calories: Brown rice. Both are nutritious options.

When to Choose White rice vs Brown rice

Choose White rice for: maximum protein per gram of food, cutting phases, high-protein meal prep.

Choose Brown rice for: higher fat / omega-rich meals, variety, lower calorie option.

White rice vs Brown rice: Which Should You Choose?

White rice and Brown rice are both nutritious foods with different macro profiles. White rice provides 7.1g protein, 80g carbs, and 0.7g fat per 100g at 360 kcal. Brown rice provides 2.6g protein, 23g carbs, and 0.9g fat at 112 kcal.

The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.

White rice Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Comparison method: All macro values are calculated from the same USDA per-100g baseline. Percentage differences are computed as ((foodA − foodB) / foodB) × 100. Winners are determined per individual macro — a food can win on protein and lose on fat simultaneously. No weighting or aggregation is applied.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

White rice vs Brown rice: Nutrition Comparison | Macros, Protein, Calories

Side-by-side nutrition comparison: White rice vs Brown rice. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.

Select Food Source

Direction

Amount

Target

protein

7.1g

3.53 oz•0% sodium

Portion: 100gFood fit: 55/100

Serving reality: 3.53 oz, 0.5 cups.

Best benefits

Low sodium base: Good base food when sauces, seasoning, and packaged sides are controlled.

Carbohydrate base: Useful for users planning training meals, rice bowls, oats, or carb-focused sides.

Full micronutrients and nutritional profile

calories

360kcal

protein

7.1g

carbs

80g

fat

0.7g

sodium

5mg

potassium

120mg

magnesium

25mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 724 kcal/cup

White rice vs Brown rice: Complete Nutrition Comparison

At a Glance

White rice has 4.5g more protein per 100g.

White rice vs Brown rice — Nutrition per 100g

Nutrient	White rice	Brown rice	Difference	Winner
Calories	360 kcal	112 kcal	+221.4%	White rice higher
Protein	7.1 g	2.6 g	+173.1%	White rice higher
Carbohydrates	80 g	23 g	+247.8%	White rice higher
Fat	0.7 g	0.9 g	-22.2%	Brown rice higher
Sodium	5 mg	0 mg	—	White rice higher
Potassium	115 mg	0 mg	—	White rice higher

White rice vs Brown rice: Key Differences

White rice wins on protein (7.1g vs 2.6g per 100g — 173.1% more)

White rice is leaner (0.7g fat vs 0.9g — 28.6% less fat)

Brown rice is lower calorie (112 kcal vs 360 kcal per 100g)

Brown rice wins on protein efficiency (2.3g protein per 100 kcal)

White rice vs Brown rice: Decision Matrix

White rice wins protein density, Brown rice is lower calorie, and Brown rice gives more protein per 100 kcal. Use the matrix to choose by goal instead of treating one food as universally better.

White rice vs Brown rice — Nutrient Density per Calorie

Metric	White rice	Brown rice	Better per calorie
Protein / 100 kcal	1.97 g	2.32 g	Brown rice
Carbs / 100 kcal	22.22 g	20.54 g	White rice
Fat / 100 kcal	0.19 g	0.8 g	Brown rice

White rice vs Brown rice by Serving Size

Food	Weight	Calories	Protein	Carbs	Fat
White rice	75g	270	5.3g	60g	0.5g
Brown rice	75g	84	2g	17.3g	0.7g
White rice	100g	360	7.1g	80g	0.7g
Brown rice	100g	112	2.6g	23g	0.9g
White rice	150g	540	10.6g	120g	1g
Brown rice	150g	168	3.9g	34.5g	1.4g
White rice	200g	720	14.2g	160g	1.4g
Brown rice	200g	224	5.2g	46g	1.8g

How Much White rice or Brown rice to Hit Your Goal

Goal	White rice needed	Brown rice needed
30g protein	423g	1154g
50g protein	704g	1923g
500 kcal	139g	446g
20g fat	2857g	2222g

Raw, Cooked, and Logging Comparison

Food	Source state	Cooked equivalent	Logging rule
White rice	listed source state	use matching cooked source	Do not infer cooked weight; use a cooked USDA record when available.
Brown rice	listed source state	use matching cooked source	Do not infer cooked weight; use a cooked USDA record when available.

Which Diet Does Each Food Fit?

Neither food has specific dietary flags. Check individual macros for fit with your diet.

White rice Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

White rice Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	7 g	50 g	14%	Starter contribution
Sodium	5 mg	2300 mg	0%	Low limit contribution
Potassium	115 mg	4700 mg	2%	Starter contribution

White rice Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	5 mg sodium
watch	diabetes aware	Track total carbohydrate and sugar if using diabetes-aware meal planning.	80 g carbs per 100 g

How to Substitute White rice for Brown rice (and Vice Versa)

To substitute Brown rice for White rice (same protein): Use 2.73× the weight. Example: replace 100g White rice with 273g Brown rice.

Both are in the Grain category, making them interchangeable in most recipes from a culinary standpoint.

Protein Quality Comparison

White rice vs Brown rice — Frequently Asked Questions

Which has more protein: White rice or Brown rice? White rice has more protein with 7.1g per 100g vs Brown rice's 2.6g — 173.1% more per 100g.

Which is lower in calories: White rice or Brown rice? Brown rice is lower in calories at 112 kcal vs 360 kcal per 100g.

Which is better for keto: White rice or Brown rice? Neither White rice (80g carbs/100g) nor Brown rice (23g carbs/100g) is ideal for strict keto.

How much Brown rice equals 100g of White rice in protein? To match the 7.1g of protein in 100g of White rice, you need 273g of Brown rice.

Which has more fat: White rice or Brown rice? White rice has 0.7g fat per 100g; Brown rice has 0.9g. Brown rice has more fat.

Which should I choose: White rice or Brown rice? The best choice depends on your goal. For protein: White rice. For fewer calories: Brown rice. Both are nutritious options.

When to Choose White rice vs Brown rice

Choose White rice for: maximum protein per gram of food, cutting phases, high-protein meal prep.

Choose Brown rice for: higher fat / omega-rich meals, variety, lower calorie option.

White rice vs Brown rice: Which Should You Choose?

The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.

White rice Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

White rice vs Brown rice: Nutrition Comparison | Macros, Protein, Calories

White rice vs Brown rice: Complete Nutrition Comparison

At a Glance

White rice vs Brown rice — Nutrition per 100g

White rice vs Brown rice: Key Differences

White rice vs Brown rice: Decision Matrix

White rice vs Brown rice — Nutrient Density per Calorie

White rice vs Brown rice by Serving Size

How Much White rice or Brown rice to Hit Your Goal

Raw, Cooked, and Logging Comparison

Which Diet Does Each Food Fit?

White rice Benefit Signals

White rice Daily Nutrient Coverage

White rice Condition-Aware Nutrition Notes

How to Substitute White rice for Brown rice (and Vice Versa)

Protein Quality Comparison

White rice vs Brown rice — Frequently Asked Questions

When to Choose White rice vs Brown rice

Related Comparisons

White rice vs Brown rice: Which Should You Choose?

More Nutrition Tools

White rice Page Quality Signals

Data Sources & Methodology

White rice vs Brown rice: Nutrition Comparison | Macros, Protein, Calories

White rice vs Brown rice: Complete Nutrition Comparison

At a Glance

White rice vs Brown rice — Nutrition per 100g

White rice vs Brown rice: Key Differences

White rice vs Brown rice: Decision Matrix

White rice vs Brown rice — Nutrient Density per Calorie

White rice vs Brown rice by Serving Size

How Much White rice or Brown rice to Hit Your Goal

Raw, Cooked, and Logging Comparison

Which Diet Does Each Food Fit?

White rice Benefit Signals

White rice Daily Nutrient Coverage

White rice Condition-Aware Nutrition Notes

How to Substitute White rice for Brown rice (and Vice Versa)

Protein Quality Comparison

White rice vs Brown rice — Frequently Asked Questions

When to Choose White rice vs Brown rice

Related Comparisons

White rice vs Brown rice: Which Should You Choose?

More Nutrition Tools

White rice Page Quality Signals

Data Sources & Methodology