Which Is Healthier: Brown Rice or White Rice?

Advertisements

Rice is a great carbohydrate-dense addition to almost any veggie-heavy, high-protein diet or meal. Here are the nutritional differences between brown and white rice and which is better for your health.

1. Brown Rice vs White Rice

Brown rice nutrition facts

Brown rice has more fiber, vitamins, and minerals than its white counterpart. This is the nutrient breakdown for one cup (202 g) of cooked, long-grain brown rice.

  • Fat: 1.9 g
  • Calories: 248
  • Sodium: 8 mg
  • Carbohydrates: 52 g
  • Dietary fiber: 3.2 g
  • Protein: 5.5 g
  • Calcium: 6 g
  • Iron: 1 g
  • Magnesium: 7.8 mg

White rice nutrition facts

This is the nutrient breakdown for one cup (158 g) of cooked, long-grain white rice.

  • Fat: 0.4 g
  • Calories: 205
  • Sodium: 1.6 mg
  • Carbohydrates: 45 g
  • Dietary fiber: 0.6 g
  • Protein: 4.3 g
  • Calcium: 15.8 mg
  • Iron: 1.9 mg
  • Magnesium: 19 mg

Advertisements