Brown rice and white rice start as the same grain — the difference is that white rice has had its bran and germ layers removed during milling. This gives brown rice a significant nutritional edge: more fibre, more magnesium, more phosphorus, and a lower glycaemic index that leads to slower blood sugar spikes. White rice is slightly lower in calories per serving and has a softer texture that many prefer. For everyday eating, brown rice is the nutritionally superior choice, particularly for those managing blood sugar or looking to increase fibre intake. The calorie difference between the two is modest.
⚖️ Nutrition Comparison
| Nutrient | Brown Rice | Cooked White Rice |
|---|---|---|
| Calories | 218.4 kcal | 278.8 kcal |
| Total Fat | 1.6 g | 0 g |
| Saturated Fat | 0.4 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 9.8 mg | 0 mg |
| Total Carbs | 45.8 g | 61.3 g |
| Dietary Fiber | 3.5 g | 0 g |
| Sugars | 0.7 g | 0 g |
| Protein | 4.5 g | 5.6 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Brown Rice or Cooked White Rice?
Brown Rice has 218.4 calories and Cooked White Rice has 278.8 calories per comparable serving. Cooked White Rice is the more calorie-dense of the two.
Which has more protein, Brown Rice or Cooked White Rice?
Brown Rice provides 4.5g of protein versus 5.6g in Cooked White Rice. Cooked White Rice is the higher-protein choice.
Which has less fat, Brown Rice or Cooked White Rice?
Brown Rice contains 1.6g of fat compared with 0g in Cooked White Rice. Cooked White Rice is the leaner option.
Which has less saturated fat, Brown Rice or Cooked White Rice?
Brown Rice has 0.4g of saturated fat and Cooked White Rice has 0g. Cooked White Rice is lower in saturated fat.
Which has more sodium, Brown Rice or Cooked White Rice?
Brown Rice contains 9.8mg of sodium versus 0mg in Cooked White Rice. Brown Rice is higher in sodium.
Which has more fiber, Brown Rice or Cooked White Rice?
Brown Rice has 3.5g of fiber and Cooked White Rice has 0g. Brown Rice provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Brown Rice → Calories in Cooked White Rice →