Rice is a staple food and a versatile ingredient that is found in almost every household pantry and yet there remains a debate as to whether or not rice is good for you. Although we’ve been told that whole grains are always the best choice, many cultures from around the world have consumed white rice for centuries, so, how bad can it really be? Here is everything that you need to know in the debate on brown rice vs. white rice.

Table of contents
The Difference Between Brown Rice and White Rice
Brown rice and white rice are actually a lot more similar than you may think, in fact, they are the same grain.
All whole grains, including rice, contain three integral parts: the bran, the germ, and the endosperm. The bran is the outer skin of the edible kernel and contains antioxidants, B vitamins, and fiber; the germ contains B vitamins, some protein, healthy fats, and minerals, and stimulates growth; and the endosperm contains mostly starchy carbohydrates, proteins, and small amounts of vitamins and minerals (1).
Brown rice is the whole-grain version of rice, as it contains the bran, germ, and endosperm, while white rice only contains the endosperm, and is the processed, refined-grain version of brown rice.
Rice that has been harvested from the plant with its hull, or husk, intact is known as rough rice or paddy rice and is the most natural, unprocessed form of rice. Once harvested, paddy rice is processed to remove the hull, which creates brown rice. Brown rice can then go through a milling process to remove the bran and germ to create white rice (2, 3).
Both brown rice and white rice come in several different varieties, including basmati rice, short-grain rice, long-grain rice, and jasmine rice.

Brown Rice vs. White Rice Nutrition
Given brown rice contains the nutrient-dense bran and germ, it may seem like the superior choice, however, there are health benefits to both forms of rice. Here is a comparison of a 100-gram serving of cooked brown rice vs. cooked white rice (4, 5).
NUTRITION PER 100 GRAMS | BROWN RICE | WHITE RICE |
Calories | 122 calories | 129 calories |
Protein | 2.73 grams | 2.67 grams |
Fat | 0.96 grams | 0.28 grams |
Carbohydrates | 25.45 grams | 27.99 grams |
Fiber | 1.60 grams | 0.40 grams |
Sugar | 0.24 grams | 0.05 grams |
Calories
Brown rice and white rice contain a very similar number of calories. A 100-gram serving of cooked brown rice contains 122 calories, while a 100-gram serving of cooked white rice contains 129 calories.
Protein
Neither brown rice nor white rice are substantial sources of protein and contain very similar amounts of protein. A 100-gram serving of cooked brown rice contains 2.73 grams of protein, while a 100-gram serving of cooked white rice contains 2.67 grams of protein.
Fat
Since the bran of a whole grain does contain fatty acids, brown rice contains more fat than white rice, however, both forms of rice are relatively low in fat. A 100-gram serving of cooked brown rice contains 0.96 grams of fat, while a 100-gram serving of cooked white rice contains 0.28 grams of fat.
Carbohydrates
Since white rice does not contain the bran or germ, it contains more carbohydrates than brown rice. A 100-gram serving of cooked brown rice contains 25.45 grams of carbohydrates, while a 100-gram serving of cooked white rice contains 27.99 grams of carbohydrates.
Fiber
Brown rice contains more fiber than white rice since it still has the bran intact. A 100-gram serving of cooked brown rice contains 1.6 grams of fiber, 4% of the fiber RDA for men and 6% of the RDA for women, while a 100-gram serving of cooked white rice contains 0.4 grams of fiber.
Sugar
Neither brown rice nor white rice are substantial sources of sugar. A 100-gram serving of cooked brown rice contains 0.24 grams of sugar, while a 100-gram serving of cooked white rice contains 0.05 grams of sugar.
Micronutrients
Brown rice contains more micronutrients than white rice, thanks to its nutrient-dense bran and germ. Compared to white rice, brown rice contains 140% more magnesium, 104% more niacin, 102 more vitamin B6, and 97% more phosphorus, as well as higher amounts of riboflavin, folate, iron, and zinc (6).
Although white rice does contain essential vitamins and minerals, the overall amounts are limited given the bran and germ are no longer present, therefore, it is often sold in enriched formats.

Antinutrients
While brown rice does contain greater amounts of vitamins and minerals, the presence of the bran and germ on the whole grain can also pose some issues. Because the bran is a protective layer for the grain, brown rice contains plant compounds called phytates, also known as antinutrients, which are present to help protect the grain until it is time to germinate.
Unfortunately, these antinutrients, such as phytic acid, can reduce our body’s ability to digest and absorb many of the minerals present in brown rice (7). These phytates can actually bind to minerals such as zinc, magnesium, and calcium, and prevent them from being absorbed by the body.
Fortunately, the effects of phytic acid in brown rice can be mitigated by soaking and rinsing the rice in warm water prior to cooking (8).
Glycemic Index
The glycemic index score of a food is known to represent the impact it can have on blood sugar levels, the higher the score the greater the impact on blood sugar. Brown rice is considered to have a low glycemic index, with a score of 50, while white rice has a high glycemic index, with a score of 72 (9).
However, it is important to consider that rice is rarely consumed alone. Rather, it is most often consumed as part of a meal with additional protein, fat, and/or fiber, which helps to mitigate the effects on blood sugar. Consuming high glycemic carbohydrates, such as rice, as part of a balanced meal is beneficial for blood sugar regulation and satiety.
Moreover, with the exception of individuals with diseases such as diabetes, some research has shown that the overall impact of high-glycemic whole foods is minimal. Instead, it is more highly processed and refined grain products, such as candy, soda, cookies, and pastries, that have a greater impact on blood sugar (10). With that said, different foods impact different people differently.
Arsenic Content
Brown rice tends to contain more arsenic than white rice (11). Arsenic is a toxic heavy metal that is naturally occurring in certain foods including seafood, rice, mushrooms, poultry, and some fruit juices. Elevated levels of arsenic have been found in brown rice and brown rice products, however, much of the arsenic found in food is likely to be in the less dangerous, organic form (12).
While Long-term consumption of arsenic may increase your risk of chronic diseases, consuming brown rice in moderation as part of a balanced and varied diet a few times per week is considered safe.
FAQs
Rice is a good source of complex carbohydrates that you can eat every day. Consuming complex carbohydrates, along with sources of protein, fiber, and fat, helps to create balanced meals and a more balanced diet overall.
Both brown rice and white rice can help weight loss. As long as you are eating in a calorie deficit, eating white rice or brown rice can support a weight loss goal.
The loss of belly fat is determined by the number of calories a person is consumed, not the consumption of rice. For fat loss to occur, in any region of the body, you must consume fewer calories than you are expending. Where fat is lost first and last is largely dependent upon genetics, not your consumption of rice or any other food.
So, is brown rice healthier than white rice?
Although brown rice does contain slightly more fiber and micronutrients, the nutritional difference between brown rice and white rice is minimal and both can be consumed in a healthy diet.
In fact, for many, white rice is more easily digested given it does not contain the bran, germ, and antinutrients that come along with brown rice. Moreover, since the calorie difference between the two is so minimal it’s hardly worth the hassle to compare brown rice to white rice, rather, simply choose the type of rice that you prefer. Both white rice and brown rice are nutritious and filling foods.
The Bottom Line
Brown rice is the whole-grain version of rice, while the bran and germ have been removed from white rice. Brown rice and white rice contain very similar amounts of calories, carbohydrates, protein, and fat, while brown rice contains more fiber than white rice. Both brown rice and white rice are good sources of complex carbohydrates and can be included in a healthy diet.
Where are you getting your information regarding white rice vs brown rice? Brown rice almost always has less calories…..
All of the sources are backlinked and cited in the article. To confirm, the comparison shared is cup per gram, not gram per gram.
Thank you for a great article. Billions of Asians, among the healthiest of all groups, eat white rice daily their whole lives.
Yet most “nutrition” articles bash white rice as less healthy and desirable than brown rice.
I am an 80 year old with very well controlled diabetics who eats white rice several times a week and finds brown rice unappealing.
Being healthy is a balance of doing things that help you live longer and enjoying your life and diet no matter how long you live.
I’m so happy you enjoyed the article and I couldn’t agree more – thank you for sharing!
I have recently introduced black rice to my family. Would love your opinion on black rice and compare to brown and white.
Black rice is great, it’s just another species of rice. Like brown rice, it’s often sold with the bran in tact, however, it can be found without, and is a good source of complex carbohydrates, fiber, and micronutrients.
How do those rices compare to long grain rice? Diabetics want to know.
This comparison is for white and brown long-grain rice.
Is it ok to eat more brown rice even I have hypertension?
Unfortunately, I can’t make personalized dietary recommendations. I would suggest working with a registered dietician in your area.
which would you prefer if you had to choose? would it be whole grain brown rice or white rice? you never did answer the question.
Because there is no “correct” answer to the questions. 🙂 Both have pros/cons, it comes down to personal preferance or what suits the meal or recipe better. I personally eat both, but eat much more white rice than brown rice.