Brown rice vs White rice: nutrition comparison
Per 100 g · cooked, long-grain vs cooked, enriched long-grain
Per 100 g, brown rice has 123 kcal and 2.7 g protein, while white rice has 130 kcal and 2.7 g protein. Brown rice is the lighter option by 7 kcal. Brown rice is higher in fiber. See the full breakdown below.
Source: USDA FoodData Central. Data as of June 2026.
Side-by-side nutrition (per 100 g)
| Brown rice | White rice | Difference | |
|---|---|---|---|
| Calories | 123 kcal | 130 kcal | −7 kcal (5%) |
| Protein | 2.7 g | 2.7 g | same |
| Carbohydrate | 25.6 g | 28.2 g | −2.6 g (9%) |
| Fat | 1 g | 0.3 g | +0.7 g (233%) |
| Fiber | 1.6 g | 0.4 g | +1.2 g (300%) |
| Sugar | 0.2 g | 0.1 g | +0.1 g (100%) |
Source: USDA FoodData Central. Data as of June 2026.
How they differ
- Calories: White rice is higher (130 vs 123 kcal).
- Protein: about equal (2.7 g each). That is 2.2 g/100 kcal for brown rice and 2.1 g/100 kcal for white rice.
- Fiber: Brown rice provides more (1.6 g vs 0.4 g).
Which is "better" depends on your goals and the rest of your diet. This is general information, not medical or dietary advice.
Frequently asked questions
Which has more calories, brown rice or white rice?
White rice has more — 130 kcal vs 123 kcal per 100 g, a difference of 7 kcal.
Which has more protein, brown rice or white rice?
Both provide about 2.7 g of protein per 100 g.
Is brown rice healthier than white rice?
"Healthier" depends on your goals. Per 100 g, brown rice has 123 kcal and 2.7 g protein, while white rice has 130 kcal and 2.7 g protein. Compare the full table above and consider the overall diet. This is general information, not dietary advice.
See each food in detail
Last updated: 2026-06-14