Brown Rice vs White Rice
Side-by-side macro comparison. Brown Rice vs White Rice per their standard serving sizes.
Macro Comparison Table
| Macro | Brown Rice | White Rice | Difference |
|---|---|---|---|
| Calories | 112 cal | 130 cal | -14% Brown |
| Protein | 2.6g | 2.7g | -4% Brown |
| Carbs | 24g | 28g | -14% Brown |
| Fat | 0.9g | 0.3g | +200% Brown |
Differences shown relative to Brown Rice. Positive = Brown Rice has more.
Which Is Better for Your Goal?
🔥 Weight Loss
White Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
White Rice
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Brown Rice
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Brown Rice and White Rice stack up:
Full Brown Rice guide • Full White Rice guide • All comparisons