Brown rice vs white rice calories
Brown rice has more calories per cup but fewer per gram
A cup of cooked brown rice has 248 calories and a cup of cooked white rice has 205. By weight it flips, with 123 calories per 100 g for brown and 130 for white.
The cup explains it. USDA's cup of cooked brown rice weighs 202 g and its cup of white weighs 158 g, so the same cup holds more brown rice.
USDA FoodData Central. Rice, brown, long-grain, cooked. USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. Source checked September 29, 2026.
Cups and half cups of each rice
Half a cup of cooked brown rice has 124 calories, and half a cup of cooked white rice has 103. If you weigh your rice, compare the per 100 g numbers instead, since grams don't depend on how the rice packs into a cup.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 cup cooked brown rice | 202 g | 248 | 5.5 | 51.7 | 2 | 3.2 | 0.5 | 8.1 | 0 | USDA portion, 1 cup |
| 1 cup cooked white rice | 158 g | 205 | 4.3 | 44.5 | 0.4 | 0.6 | 0.1 | 1.6 | 0 | USDA portion, 1 cup |
| Half a cup cooked brown rice | 101 g | 124 | 2.8 | 25.8 | 1 | 1.6 | 0.2 | 4 | 0 | Half a cup, computed from USDA's 1 cup |
| Half a cup cooked white rice | 79 g | 103 | 2.1 | 22.3 | 0.2 | 0.3 | 0 | 0.8 | 0 | Half a cup, computed from USDA's 1 cup |
| 1 cup dry brown rice | 185 g | 679 | 13.9 | 141.1 | 5.9 | 6.7 | 1.2 | 9.3 | 0 | USDA portion, 1 cup |
| 1 cup dry white rice | 185 g | 675 | 13.2 | 147.9 | 1.2 | 2.4 | 0.2 | 9.3 | 0 | USDA portion, 1 cup |
USDA FoodData Central. Rice, brown, long-grain, cooked. USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. USDA FoodData Central. Rice, brown, long-grain, raw. USDA FoodData Central. Rice, white, long-grain, regular, raw, enriched. Source checked September 29, 2026.
Macros in a cup of cooked brown rice
A cup of cooked brown rice has 5.5 g of protein, 51.7 g of carbs, 2 g of fat and 3.2 g of fiber. A cup of cooked white rice has 4.3 g of protein, 44.5 g of carbs and 0.6 g of fiber, as the portion table shows.
Brown rice and white rice each have their own page with a single serving. Quinoa has a page too if you're choosing a grain, and the calorie references list the rest.
| Nutrient | 1 cup cooked brown rice | Per 100 g |
|---|---|---|
| Calories | 248 kcal | 123 kcal |
| Protein | 5.5 g | 2.7 g |
| Carbs | 51.7 g | 25.6 g |
| Fat | 2 g | 1 g |
| Fiber | 3.2 g | 1.6 g |
| Sugar | 0.5 g | 0.2 g |
| Sodium | 8.1 mg | 4 mg |
USDA FoodData Central. Rice, brown, long-grain, cooked. USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. Source checked September 29, 2026.
Dry rice before cooking
Dry brown rice has 367 calories per 100 g and dry white rice has 365. Cooked, they come down to 123 and 130 because the rice soaks up water.
A cup of dry rice weighs 185 g for either kind. That's 679 calories for brown and 675 for white, so if you measure rice before cooking, use the dry rows.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Cooked brown rice | 100 g | 123 | 2.7 | 25.6 | 1 | 1.6 | 0.2 | 4 | 0 |
| Cooked white rice | 100 g | 130 | 2.7 | 28.2 | 0.3 | 0.4 | 0.1 | 1 | 0 |
| Dry brown rice | 100 g | 367 | 7.5 | 76.3 | 3.2 | 3.6 | 0.7 | 5 | 0 |
| Dry white rice | 100 g | 365 | 7.1 | 80 | 0.7 | 1.3 | 0.1 | 5 | 0 |
USDA FoodData Central. Rice, brown, long-grain, cooked. USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. USDA FoodData Central. Rice, brown, long-grain, raw. USDA FoodData Central. Rice, white, long-grain, regular, raw, enriched. Source checked September 29, 2026.
Weigh your rice once it's cooked
Spoon the cooked rice onto a scale and enter the grams. The calculator uses cooked brown rice. For white rice, use its 130 calories per 100 g from the comparison.
Rice from a takeout box? Describe the dish to TrueCal and review what it estimates.
202 g has about 248 calories.
USDA FoodData Central. Rice, brown, long-grain, cooked. Source checked September 29, 2026.
Does brown rice have more fiber than white rice?
Yes. A cup of cooked brown rice has 3.2 g of fiber and a cup of cooked white rice has 0.6 g.
USDA FoodData Central. Rice, brown, long-grain, cooked. USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. Source checked September 29, 2026.
Which rice has more protein, brown or white?
By weight they match, 2.7 g per 100 g for each. A cup of brown has 5.5 g because a cup of brown rice weighs more.
USDA FoodData Central. Rice, brown, long-grain, cooked. USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Rice, brown, long-grain, cooked. USDA FoodData Central. Rice, white, long-grain, regular, enriched, cooked. USDA FoodData Central. Rice, brown, long-grain, raw. USDA FoodData Central. Rice, white, long-grain, regular, raw, enriched. Source checked September 29, 2026.