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White rice vs Brown rice

The most classic diet swap. Here's how much it actually changes on the plate, both cooked.

White rice

Brown rice

Per 100 g

	White rice	Brown rice
Calories	130 kcal	111 kcal
Protein	2.7 g	2.6 g
Carbs	28.2 g	23 g
Fat	0.3 g	0.9 g
Fiber	0.4 g	1.8 g

Per typical serving

Serving: White rice — 1 cup cooked (5.3 oz / 150g) · Brown rice — 1 cup cooked (5.3 oz / 150g)

	White rice	Brown rice
Calories	195 kcal	167 kcal
Protein	4 g	3.9 g
Carbs	42.3 g	34.5 g
Fat	0.5 g	1.4 g
Fiber	0.6 g	2.7 g

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Verdict

Cooked, per 100 g, brown rice has 111 kcal vs 130 for white and about 4 times the fiber (1.8 g vs 0.4 g). In a heaping scoop, that's 167 kcal vs 195 kcal. Protein is practically the same (4 g vs 3.9 g). Brown rice wins on fullness, but the calorie gap is small — portion size matters more.

When to choose White rice

You prefer the taste and texture — in the right portion, it fits any diet.
You want fast, easy-to-digest energy close to training.

When to choose Brown rice

You want more fullness: fiber helps hold off hunger until the next meal.
You're in a deficit and want to save a few calories without shrinking the plate.

Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.

Next step

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