Brown rice (cooked) vs White rice (cooked)
Brown rice (cooked) counts toward 30 plants a week; White rice (cooked) doesn't.
| Brown rice (cooked) | White rice (cooked) | |
|---|---|---|
| Protein · per 100 g | 2.7 g | 2.9 g |
| Carbs · per 100 g | 25.6 g | 26.1 g |
| Fat · per 100 g | 1.0 g | 0.4 g |
| Fiber · per 100 g | 1.6 g | 0.9 g |
| Energy · per 100 g | 123.0 kcal | 123.0 kcal |
| Protein · per 100 kcal | 2.2 g | 2.4 g |
| To hit 30 g protein | 1095 g · 1347 kcal | 1031 g · 1268 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: White rice (cooked) delivers 1.1× the protein per calorie of Brown rice (cooked) (2.4 g vs 2.2 g per 100 kcal).
More protein / 100 g: White riceMore fiber / 100 g: Brown riceSmaller 30 g portion: White rice
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.