Food amount
For 200 calories, the comparison uses 162.6 g of brown rice and 153.8 g of white rice.
A closer look at a familiar choice
Brown rice vs. White rice
Per 100 g, cooked long-grain brown rice has 123 calories and 2.7 g protein; cooked long-grain white rice (enriched) has 130 calories and 2.7 g protein. Change the basis to see the tradeoffs.
| Nutrient | Brown rice | White rice |
|---|---|---|
| Calorieskcal | 123 | 130 |
| Proteing | 2.7 | 2.7 |
| Carbohydrateg | 25.6 | 28.2 |
| Fatg | 1 | 0.3 |
| Fiberg | 1.6 | 0.4 |
| Total sugarsg | 0.2 | 0.1 |
| Sodiummg | 4 | 1 |
| Saturated fatg | 0.3 | 0.1 |
Values change with the amount you choose. A dash means the nutrient was not reported.
The difference at 200 calories.
Protein
Brown rice provides more reported protein at equal calories: 4.5 g for brown rice, compared with 4.1 g for white rice.
Fiber
The fiber amounts are 2.6 g for brown rice and 0.6 g for white rice at 200 calories.
Sodium
At equal calories, the reported sodium amounts are 7 mg and 2 mg respectively. Added salt or a different brand can change this comparison.
Other choices to explore.
| Food | Basis | Calories | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| Vital wheat glutenUSDA SR Legacy | 100 g | 370 | 75.2 g | 0.6 g | 29 mg |
| Oat bran, cookedUSDA SR Legacy | 100 g | 40 | 3.2 g | 2.6 g | 1 mg |
| Wheat bran, crudeUSDA SR Legacy | 100 g | 216 | 15.6 g | 42.8 g | 2 mg |