Which has more calories, Brown Rice or Cooked White Rice?

Brown Rice has 460 calories per serving (1 pouch (250.0g)), while Cooked White Rice has 357.5 calories per serving (3.7 ONZ (250g)*).

Which has more protein, Brown Rice or Cooked White Rice?

Brown Rice has 10g of protein per serving, while Cooked White Rice has 7.2g. Brown Rice is the higher protein option.

Which has less fat, Brown Rice or Cooked White Rice?

Brown Rice has 6g of fat per serving, while Cooked White Rice has 0g. Cooked White Rice is the lower fat option.

Which has more fiber, Brown Rice or Cooked White Rice?

Brown Rice has 5g of fiber per serving, while Cooked White Rice has 0g of fiber per serving.

Grains and Carbs

Brown Rice vs White Rice: Nutrition Comparison

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 1 pouch (250.0g)	Cooked White Rice 3.7 ONZ (250g)*
Calories	460 kcal	357.5 kcal
Total Fat	6 g	0 g
Saturated Fat	1 g	0 g
Cholesterol	0 mg	0 mg
Sodium	10 mg	0 mg
Total Carbs	91 g	78.6 g
Dietary Fiber	5 g	0 g
Sugars	1 g	0 g
Protein	10 g	7.2 g

* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.

Full Nutrition Details

See the complete nutrition breakdown for each food individually, including vitamins and minerals.

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