Brown rice vs white rice
Brown rice keeps the fibre-rich bran; white rice is softer and quicker to cook.
per 100 g, cooked.
| Nutrient | Brown rice | White rice |
|---|---|---|
| Calories | 123 kcal | 130 kcal |
| Protein | 2.7 g | 2.7 g |
| Carbs | 26 g | 28 g |
| Fibre | 1.8 g | 0.4 g |
| Magnesium | 39 mg | 12 mg |
The verdict
Brown rice keeps the bran and germ, so it wins on fibre and minerals and digests more slowly — steadier energy. White rice is softer, cooks faster, and is gentler on sensitive stomachs. Calories are nearly identical.
Knowing which is better is step one
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