White Rice vs Brown Rice
Per 100 g, white rice gives 2.7 g protein for 130 calories, while brown rice gives 2.7 g for 123. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | White Rice | Brown Rice |
|---|---|---|
| Protein | 2.7 g | 2.7 g |
| Calories | 130 | 123 |
| Carbs | 28 g | 25.6 g |
| Fats | 0.3 g | 1 g |
| Protein density | 8% | 9% |
Which should you pick?
- Cutting or high-protein dieting: Brown Rice — more protein per calorie.
- Bulking or hard training days: White Rice packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Brown Rice at 25.6 g per 100 g.
- Lowest fat: White Rice at 0.3 g per 100 g.
Frequently asked questions
- Which has more protein, white rice or brown rice?
- They are equal: both provide 2.7 g of protein per 100 g.
- Which is lower in calories?
- Brown Rice is lighter at 123 kcal per 100 g, compared with 130 kcal.
- Which is better for cutting?
- Brown Rice — about 9% of its calories come from protein, versus 8% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap white rice for brown rice in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.