Food comparison
Brown rice vs White rice
Per 100 g, brown rice has 366 calories and 7.3 g protein; white rice has 123 calories and 2.9 g protein. The full breakdown is below.
Nutrition comparison chart
Per 100 g. Each row is scaled to the larger of the two values.
Higher value in each row is shown in green. Comparison is fairest per 100 g.
Key metrics compared
White rice is the leaner choice at 123 kcal per 100 g, while White rice delivers more protein per calorie (2.4 vs 2 g per 100 kcal). Brown rice also carries more absolute protein per 100 g.
| Per 100 g | Brown rice | White rice |
|---|---|---|
| Calories | 366 kcal | 123 kcal |
| Protein | 7.3 g | 2.9 g |
| Protein per 100 kcal | 2 g | 2.4 g |
| Dietary fiber | 3 g | 0.9 g |
| Total carbohydrate | 76.7 g | 26.1 g |
| Total fat | 3.3 g | 0.4 g |
| Calories from protein | 8% | 10% |
Green marks the more favourable value — higher for protein and fiber, lower for calories. Calories-from-protein uses Atwater factors.
Questions
- Which has more protein, brown rice or white rice?
- Brown rice has more protein — 7.3 g vs 2.9 g per 100 g.
- Which has fewer calories?
- White rice has fewer calories — 123 vs 366 per 100 g.
- Which is more protein-dense?
- White rice provides more protein per calorie — 2.4 g vs 2 g per 100 kcal — which matters most when calories are limited.
- What's the main difference between brown rice and white rice?
- Per 100 g, brown rice has 366 calories and 7.3 g protein, while white rice has 123 calories and 2.9 g protein. See the full table above for fat, carbs, fiber, and minerals.
Full nutrition
References & methodology
- Data source: U.S. Department of Agriculture, FoodData Central — Brown rice (FDC 2512380) and White rice (FDC 169708) (public domain).
- Basis: all figures per 100 g; calorie split uses Atwater factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat).
- Last reviewed: June 2026. Values are typical figures and vary with variety and preparation.
NutriFactsHub. “Brown rice vs White rice: Nutrition Comparison.” https://www.nutrifactshub.com/compare/brown-rice-vs-white-rice
Keep exploring
Compare more than two foods at once, see which foods top each nutrient, or sort the full table yourself.