Per 100 g, Brown Rice has 123 kcal and White Rice has 130 kcal. A typical serving of Brown Rice (1 katori, 150 g) has 185 kcal and 4.1 g protein, and a typical serving of White Rice (1 katori, 150 g) has 195 kcal and 4.1 g protein.
Better for weight loss
Brown Rice
Calories are close (123 vs 130 kcal per 100 g), but Brown Rice gives you more fibre per calorie than White Rice, which helps you stay full.
More protein per calorie
Tie
Per calorie they are close: 2.2 g vs 2.1 g protein per 100 kcal (2.7 g vs 2.7 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
More fibre per calorie
Brown Rice
Brown Rice gives 1.5 g fibre per 100 kcal against 0.3 g for White Rice (1.8 g vs 0.4 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Brown Rice is the more filling pick. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Brown Rice | White Rice |
|---|---|---|
| Calories | 123 kcal | 130 kcal |
| Protein | 2.7 g | 2.7 g |
| Carbohydrates | 26 g | 28 g |
| Fat | 1 g | 0.3 g |
| Fibre | 1.8 g | 0.4 g |
| Sugar | 0.4 g | 0.1 g |
| Sodium | 4 mg | 1 mg |
| Calcium | 10 mg | 10 mg |
| Iron | 0.5 mg | 1.2 mg |
| Potassium | 79 mg | 35 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Brown Rice, 1 katori (150 g)
185 kcal
4.1 g protein · 39 g carbs · 1.5 g fat · 2.7 g fibre
100 kcal = about 81 g
Full nutrition for Brown Rice →White Rice, 1 katori (150 g)
195 kcal
4.1 g protein · 42 g carbs · 0.5 g fat · 0.6 g fibre
100 kcal = about 77 g
Full nutrition for White Rice →White Rice has more: 130 kcal per 100 g against 123 kcal. A typical serving of Brown Rice (1 katori, 150 g) has 185 kcal and 4.1 g protein, and a typical serving of White Rice (1 katori, 150 g) has 195 kcal and 4.1 g protein.
Brown Rice. Calories are close (123 vs 130 kcal per 100 g), but Brown Rice gives you more fibre per calorie than White Rice, which helps you stay full. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Per calorie they are close: 2.2 g vs 2.1 g protein per 100 kcal (2.7 g vs 2.7 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
About 81 g of Brown Rice or 77 g of White Rice gives you 100 kcal.
Get an Indian diet plan with your exact portions of brown rice, white rice and everything else you eat, built around your goal by NASM-certified Coach Himanshu.