Food comparison · USDA values
Brown Rice (Cooked) vs White Rice (Cooked): Calories & Nutrition Compared
Quick answer
Per 100 g, Brown Rice (Cooked) has fewer calories than White Rice (Cooked) (112 vs 130 kcal); protein is about the same (2.3 vs 2.7 g).
Side by side per 100 g
Equal weights, so the columns compare the foods themselves. The last column shows which food has more, and stays at "About the same" when the gap is too small to matter.
| Per 100 g | Brown Rice (Cooked) | White Rice (Cooked) | Difference |
|---|---|---|---|
| Calories | 112 kcal | 130 kcal | White Rice (Cooked) +18 kcal |
| Protein per 100 kcal | 2.1 g | 2.1 g | About the same |
| Protein | 2.3 g | 2.7 g | About the same |
| Carbs | 23.5 g | 28.2 g | White Rice (Cooked) +4.7 g |
| Fat | 0.8 g | 0.3 g | Both low in fat |
| Fiber | 1.8 g | 0.4 g | Brown Rice (Cooked) +1.4 g |
| Sugars | Not reported | 0.1 g | – |
| Sodium | 1 mg | 1 mg | About the same |
- Protein 8% · 2.3 g
- Carbs 85% · 23.5 g
- Fat 7% · 0.8 g
- Protein 9% · 2.7 g
- Carbs 89% · 28.2 g
- Fat 2% · 0.3 g
Per portion
One USDA household portion of each food. The portions weigh different amounts, so this is the comparison for what ends up on the plate.
| Food | Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Brown Rice (Cooked) | 1 cup | 195 g | 218 kcal | 4.5 g | 45.8 g | 1.6 g |
| White Rice (Cooked) | 1 cup | 158 g | 205 kcal | 4.3 g | 44.5 g | 0.4 g |
The difference, worked out
- White Rice (Cooked) has more calories per 100 g than Brown Rice (Cooked): 130 vs 112 kcal, a difference of 18 kcal.
- Brown Rice (Cooked) and White Rice (Cooked) have about the same protein per 100 g: 2.3 vs 2.7 g.
- White Rice (Cooked) has more carbs per 100 g than Brown Rice (Cooked): 28.2 vs 23.5 g, a difference of 4.7 g.
- Brown Rice (Cooked) and White Rice (Cooked) are both low in fat per 100 g: 0.8 vs 0.3 g.
- Brown Rice (Cooked) has more fiber per 100 g than White Rice (Cooked): 1.8 vs 0.4 g, a difference of 1.4 g.
- Brown Rice (Cooked) and White Rice (Cooked) give about the same protein for the same calories: 2.1 vs 2.1 g per 100 kcal.
- Brown Rice (Cooked) and White Rice (Cooked) have about the same calories per portion: 218 vs 205 kcal (the two portions weigh different amounts).
- Brown Rice (Cooked) and White Rice (Cooked) have about the same protein per portion: 4.5 vs 4.3 g (the two portions weigh different amounts).
Every figure is computed from the two foods' USDA values, rounded as printed above. A difference is stated only when it is at least 10% of the larger value and clears a small minimum for the nutrient, so tiny gaps are not dressed up as findings.
Our take
Both are listed cooked, so the comparison is fair weight for weight. White rice is the more energy-dense, with more calories and carbs per 100 g, and brown rice brings more fiber. Protein is about the same.
The per-100 g table compares equal weights. The per-portion table compares the amounts people usually count as one serving, which differ in weight, so each answers a different question.
Full amount tables, portions and every nutrient: see Brown Rice (Cooked) and White Rice (Cooked).
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Start free on the webValues are USDA averages for the foods as described on their pages; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, Brown Rice (Cooked) (FDC 168875) and White Rice (Cooked) (FDC 168878). How we calculate.