Daily safety snapshot
5mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
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
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 — 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?
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
White rice Condition-Aware Nutrition Notes
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.
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.