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Brown Rice vs White Rice: Calories Compared
Brown Rice is lower in calories (123 vs 130 per 100g). Brown Rice has 2.7g protein per 100g versus 2.7g in White Rice.
Per typical serving, Brown Rice provides 248 kcal (based on a 202g portion) versus White Rice at 205 kcal (158g). The average adult needs around 2,000 calories per day, so brown rice contributes 12.4% and white rice contributes 10.3% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Brown Rice | White Rice |
|---|---|---|
| Calories | 123 kcal | 130 kcal |
| Protein | 2.7g | 2.7g |
| Carbohydrates | 25.6g | 28.2g |
| of which Sugars | 0.2g | 0.1g |
| Fat | 1g | 0.3g |
| of which Saturates | 0.3g | 0.1g |
| Fibre | 1.6g | 0.4g |
| Sodium | 4mg | 1mg |
| Potassium | 86mg | 35mg |
| Calcium | 3mg | 10mg |
| Iron | 0.6mg | 1.2mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 6µg | 8µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: White Rice has more (130kcal vs 123kcal per 100g) — a difference of 7kcal. Brown Rice is the lower-calories option if that is your priority.
- Protein: both foods contain the same amount (2.7g per 100g).
- Carbohydrates: White Rice has more (28.2g vs 25.6g per 100g) — a difference of 2.6g.
- Sugars: Brown Rice has more (0.2g vs 0.1g per 100g) — a difference of 0.1g. White Rice is the lower-sugars option if that is your priority.
- Fat: Brown Rice has more (1g vs 0.3g per 100g) — a difference of 0.7g. White Rice is the lower-fat option if that is your priority.
- Saturated fat: Brown Rice has more (0.3g vs 0.1g per 100g) — a difference of 0.2g. White Rice is the lower-saturated fat option if that is your priority.
- Fibre: Brown Rice has more (1.6g vs 0.4g per 100g) — a difference of 1.2g. Brown Rice is the stronger source of fibre here.
- Sodium: Brown Rice has more (4mg vs 1mg per 100g) — a difference of 3mg. White Rice is the lower-sodium option if that is your priority.
- Potassium: Brown Rice has more (86mg vs 35mg per 100g) — a difference of 51mg. Brown Rice is the stronger source of potassium here.
- Calcium: White Rice has more (10mg vs 3mg per 100g) — a difference of 7mg. White Rice is the stronger source of calcium here.
- Iron: White Rice has more (1mg vs 1mg per 100g) — a difference of 1mg. White Rice is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: White Rice has more (8µg vs 6µg per 100g) — a difference of 2µg. White Rice is the stronger source of selenium here.
- Riboflavin (b2): Brown Rice has more (0mg vs 0mg per 100g) — a difference of 0mg. Brown Rice is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Brown Rice | % DV | White Rice | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Brown Rice is the lower-calorie option at 123 kcal per 100g. If you need more protein, Brown Rice provides more at 2.7g per 100g. For lower carbohydrates, Brown Rice has fewer carbs at 25.6g per 100g.
Both brown rice and white rice can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Brown Rice or White Rice?
Brown Rice has 123 calories per 100g while White Rice has 130 calories per 100g. White Rice is higher in calories by 7 kcal per 100g.
Which has more protein, Brown Rice or White Rice?
Brown Rice contains 2.7g of protein per 100g. White Rice contains 2.7g of protein per 100g. Brown Rice has more protein.
Is Brown Rice healthier than White Rice?
Brown Rice has 123 kcal, 2.7g protein, 25.6g carbs and 1g fat per 100g. White Rice has 130 kcal, 2.7g protein, 28.2g carbs and 0.3g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Brown Rice or White Rice?
Brown Rice contains 1.6g of fibre per 100g, and White Rice contains 0.4g per 100g. Brown Rice has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Brown Rice vs White Rice?
A typical 1 cup cooked of brown rice (202g) is around 248 calories. A typical 1 cup cooked of white rice (158g) is around 205 calories — a difference of 43 kcal per serving in favour of white rice.
Can I substitute Brown Rice for White Rice in recipes?
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).