Brown Rice VS White Rice: Which Is Better

Rice is an important part of our diet for many people around the world. Many people are in doubt that Brown Rice VS White Rice: Which Is Better? With many varieties to choose from and a wide range of possible uses, rice can be a tasty, nutritious, and versatile ingredient.

The two main types of rice available in the market today are brown rice and white rice. Both types come from the same grain, but white rice goes through more steps to refine it during processing. A milling process removes the rice’s husks, germ and bran. This process increases white rice’s shelf life but removes a lot of its nutrition, including vitamins, fibre, and minerals. Furthermore, to counteract this, white rice is artificially infused with nutrients. The refined grain is also polished to make it appear more palatable. Read this article to find out that Is Brown Rice Better Than White Rice?

Brown Rice VS White Rice
Brown Rice VS White Rice


 According to the United States Department of Agriculture National, a cup of medium grain, cooked white rice weighing 186 grams provides:

  • 242 kilocalories (kcal)
  • 4.43g of protein
  • 53.2g of carbohydrates
  • 0.39g of fat
  • 0.6g of fibre

A cup of cooked, long-grain brown rice weighing 202 grams provides:

  • 248 kilocalories (kcal)
  • 5.54g of protein
  • 51.7g of carbohydrates
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  • 1.96g of fat
  • 3.23g of fibre

Brown Rice VS White Rice

Here are a few key differences between brown rice and white rice. Please note that the exact nutritional components will vary depending on the type of manufacturer, so be sure to read the label on any rice that you buy.


Brown rice has more fibre content than white rice. It typically provides 1-3 grams more fibre than a comparable amount of white rice. Although fibre is best known for constipation relief, it offers a number of health benefits like lowering your cholesterol levels, nourishing your gut bacteria and controlling your blood sugar levels while reducing your risk of diabetes.


Manganese is a mineral that is essential for antioxidant function and energy production. Brown rice is an amazing source of this nutrient, while white rice is not.


Brown rice, unlike white rice, is a typically good source of magnesium. The average serving of cooked brown rice, which is about ½ cup, can provide around 11 per cent of your daily recommended amount of magnesium. It is necessary for many vital functions such as blood coagulation, cellular production, bone development and muscle contraction.

The daily recommended intake of this important nutrient is determined by age and sex. The average adult requires about 270-400mg of magnesium daily.



Brown rice is an excellent source of selenium, which plays an important role in thyroid hormone production, immune function and antioxidant protection. Selenium also works with vitamin E to protect cells from cancer.


Enriched white rice is a good source of folate. An average 1 cup of white rice contains 195-222 micrograms (mcg) of folate or about half of your daily recommended amount. Folate helps the body to make DNA (Deoxyribonucleic Acid) and other genetic material. It also supports cell division. The recommended daily requirement of folate in adults is around 400mcg.

Health risks

Any type of rice, be it brown, white, organic or conventional, is known to be contaminated with arsenic. Arsenic is a heavy metal that the body accumulates over time and cannot excrete. So it’s advisable for adults to eat a variety of foods and grains to limit their arsenic exposure in rice.

Nuts, seeds, and whole grains like rice also contain phytic acid, a substance that can bind to the minerals calcium, iron, and zinc. Brown rice contains enough phytase.

Rice is also starchy and a high carb food. People who eat a lot of rice and exercise too little may find that they gain weight.


Overall, it seems that brown rice is a more healthful choice than white rice, although white rice may be a better choice in some circumstances. Brown rice is high in fibre magnesium and other nutrients and isn’t artificially enriched with nutrients like white rice is. However, rice, if included with fresh vegetables rather than meat, makes for a healthy meal.

Another consideration is that some types of rice suit a dish better than other rice does. Rice desserts, like kheer (rice pudding), may only be successful with a white variety of rice.

When buying white rice, it is best recommended to choose enriched rice. That is to ensure that it has a higher nutritional value. The simple answer to “Brown Rice VS White Rice: Which Is Better” is, both rice is good and has separate nutritional value. You have to choose the best option for yourself by adjusting your macros.