Brown Rice (Raw)vsWhite Rice (Cooked)
Brown Rice (Raw) has 367 calories and 7.5g protein per 100g. White Rice (Cooked) has 130 calories and 2.7g protein per 100g Brown Rice (Raw) has more protein, White Rice (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Brown Rice (Raw) vs White Rice (Cooked)
Go with White Rice (Cooked) at just 130 kcal per 100g — 65% fewer calories.
Brown Rice (Raw) will keep you satisfied longer with 3.6g fiber, 7.5g protein, 3.2g fat — fat and protein slow digestion while fiber adds bulk.
Brown Rice (Raw)'s carbs (76.2g) come with 3.6g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
Brown Rice (Raw) with 76.2g of carbs per 100g provides fast-acting energy — great before a workout.
Brown Rice (Raw) is the heart-friendlier option with less sodium, more fiber, more potassium.
Brown Rice (Raw) provides 250mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Rice Brown Long-grain Long Grain Raw | Rice White Long-grain Regular Cooked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 367kcal18% | 130kcal7% | +237kcal |
| Protein | 7.5g15% | 2.7g5% | +4.8g |
| Total Fat | 3.2g4% | 0.28g0% | +2.9g |
| Saturated Fat | 0.59g3% | <0.1g0% | +0.51g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 76g28% | 28g10% | +48g |
| Dietary Fiber | 3.6g13% | 0.40g1% | +3.2g |
| Sugars | 0.66g | <0.1g | +0.61g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.60mg4% | <0.1mg0% | +0.56mg |
| Vitamin K | 0.60mcg1% | 0mcg0% | +0.60mcg |
| Vitamin B6 | 0.48mg28% | <0.1mg5% | +0.38mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 23mcg6% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | 0.54mg45% | 0.16mg14% | +0.38mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg1% | +<0.1mg |
| Niacin (B3) | 6.5mg41% | 1.5mg9% | +5.0mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 382mg17% | <0.1mg |
| Calcium | 9.0mg1% | 10mg1% | <0.1mg |
| Iron | 1.3mg7% | 1.2mg7% | +<0.1mg |
| Potassium | 250mg5% | 35mg1% | +215mg |
| Phosphorus | 311mg25% | 43mg3% | +268mg |
| Magnesium | 116mg28% | 12mg3% | +104mg |
| Zinc | 2.1mg19% | 0.49mg4% | +1.6mg |
| Copper | 0.30mg34% | <0.1mg8% | +0.23mg |
| Manganese | 2.9mg124% | 0.47mg21% | +2.4mg |
| Selenium | 17mcg31% | 7.5mcg14% | +9.6mcg |
🔬Nutritional Analysis
Calories: White Rice (Cooked) is significantly lower in calories at just 130 kcal per 100g compared to 367 kcal for Brown Rice (Raw) — that's 182% fewer calories, making White Rice (Cooked) the better choice for calorie-conscious diets.
Protein: Brown Rice (Raw) has more protein per 100g (7.54g vs 2.69g), but White Rice (Cooked) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Brown Rice (Raw) has more fat (3.2g vs 0.28g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Brown Rice (Raw): 0.6mcg vs 0mcg), Vitamin E (Brown Rice (Raw): 0.6mg vs 0.04mg), Riboflavin (B2) (Brown Rice (Raw): 0.095mg vs 0.013mg).
Key Minerals: Notable mineral differences include Sodium (White Rice (Cooked): 382mg vs 5mg), Magnesium (Brown Rice (Raw): 116mg vs 12mg), Potassium (Brown Rice (Raw): 250mg vs 35mg).
Diet Suitability: White Rice (Cooked) fits a low-fat diet. Brown Rice (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Brown Rice (Raw) or White Rice (Cooked)?
- Brown Rice (Raw) has more protein with 7.54g per 100g compared to 2.69g for White Rice (Cooked).
- Which is lower in calories, Brown Rice (Raw) or White Rice (Cooked)?
- White Rice (Cooked) is lower in calories with 130 kcal per 100g versus 367 kcal.
- Is Brown Rice (Raw) or White Rice (Cooked) healthier?
- It depends on your goals. Brown Rice (Raw) has 367 calories and 7.54g protein per 100g, while White Rice (Cooked) has 130 calories and 2.69g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Brown Rice (Raw) or White Rice (Cooked)?
- White Rice (Cooked) is leaner with 0.28g of fat per 100g compared to 3.2g.
- Which has more fiber, Brown Rice (Raw) or White Rice (Cooked)?
- Brown Rice (Raw) has more fiber with 3.6g per 100g compared to 0.4g.