White rice (cooked) vs Brown rice (cooked)
White rice (cooked) vs Brown rice (cooked) compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Macro table
| Metric | White rice (cooked) | Brown rice (cooked) |
|---|---|---|
| Calories | 130 kcal | 123 kcal |
| Protein | 2.7 g | 2.7 g |
| Carbs | 28 g | 26 g |
| Fat | 0.3 g | 1 g |
| Fiber | — | 1.6 g |
| Protein per 100 kcal | 2.1 g | 2.2 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
Decision rule
Pick white rice when you want a fast, easy-to-digest carb around training. Pick brown rice when you want more fiber and a slightly slower carb for everyday meals.
Pick White rice (cooked) when
Post-workout carbs, sensitive digestion, or recipes that need a neutral, soft grain.
Pick Brown rice (cooked) when
You want the whole-grain fiber bump and do not need the fastest-digesting starch.
Caveats
- Cooked weights differ by water absorption — compare cups carefully, not only per 100 g.
- Sauce, oil, and fried rice dominate calories more than white vs brown.
Food notes
🍚 White rice (cooked)
Easy to digest, fast-acting carb — great around training. Brown rice has more fiber but similar calories.
🍚 Brown rice (cooked)
Slower-digesting than white. Slightly fewer calories per gram cooked. Better for steady energy meals; white rice better post-workout.
AskCalories
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