Brown rice is the better pick for PCOS and diabetes. For weight loss and menopause they rate the same.
Per 100 g, dry and before cooking:
- Brown rice: 354 kcal, 9.2 g of protein and 4.4 g of fibre
- White rice: 356 kcal, 7.9 g of protein and 2.8 g of fibre
| Goal | Brown rice | White rice |
|---|---|---|
| Weight loss | Eat in moderation | Eat in moderation |
| PCOS | Eat in moderationBetter pick | Limit |
| Diabetes | Eat in moderationBetter pick | Limit |
| Menopause | Fine as part of a meal | Fine as part of a meal |
One serving each, side by side
Each food at its own normal serving: the same serving for both, one katori cooked (40 g dry).
Calories
Protein
Carbohydrate
Fibre
Which is better, goal by goal
Weight loss They rate the same for weight loss.
They rate the same for weight loss. Per 100 g, dry and before cooking, brown rice has 354 kcal and 4.4 g of fibre; white rice has 356 kcal and 2.8 g of fibre. Brown rice has more fibre. The rating goes by a normal serving, and at a serving the difference is not enough to put either ahead.
- Brown rice, one katori cooked (40 g dry): eat in moderation. 141 kcal in a 40 g serving, without much fibre or protein to fill you up.
- White rice, one katori cooked (40 g dry): eat in moderation. 143 kcal in a 40 g serving, without much fibre or protein to fill you up.
PCOS and diabetes Brown rice is the better pick for PCOS and diabetes.
Brown rice is the better pick for PCOS and diabetes.
- Brown rice, one katori cooked (40 g dry): eat in moderation. About 29.9 g of carbohydrate in a 40 g serving, so watch the portion.
- White rice, one katori cooked (40 g dry): limit. About 31.3 g of carbohydrate in a 40 g serving, with very little fibre to slow it.
Menopause They rate the same for menopause.
They rate the same for menopause. Per 100 g, dry and before cooking, brown rice has 10.9 mg of calcium and 9.2 g of protein; white rice has 7.5 mg of calcium and 7.9 g of protein. Brown rice has more calcium and protein. The rating goes by a normal serving, and at a serving the difference is not enough to put either ahead.
- Brown rice, one katori cooked (40 g dry): fine as part of a meal. 3.7 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.
- White rice, one katori cooked (40 g dry): fine as part of a meal. 3.2 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.
Side by side, per 100 g
The two foods in the table are Brown rice, IFCT code A013, and White rice, IFCT code A015.
| Per 100 g | Brown rice | White rice |
|---|---|---|
| Calories | 354 kcal | 356 kcal |
| Protein | 9.2 g | 7.9 g |
| Carbohydrate | 74.8 g | 78.2 g |
| Fibre | 4.4 g | 2.8 g |
| Fat | 1.2 g | 0.5 g |
| Sugars | 0.7 g | 0.7 g |
| Magnesium | 93.9 mg | 19.3 mg |
| Zinc | 1.7 mg | 1.2 mg |
| Potassium | 199 mg | 108 mg |
As the tables measured each food, which for grains and dals is raw or dry. Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR). Cooking changes them, so a cooked portion will read differently.
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How this was decided
- Same rule: each goal uses the same rule as every food page, so this page cannot disagree with them. How the ratings work shows the thresholds.
- Serving: each food is rated at its own normal serving, as on its own page: the same serving for both, one katori cooked (40 g dry).
- On its own: a rating is about the food on its own; the oil it is cooked in, what else is on the plate and your own reports change the real answer.
- Too close: where two ratings differ only because the numbers that decide them sit within 10% of each other, either side of a threshold, the page calls it too close rather than name a winner.
Read each food on its own page: Brown rice and White rice. Ask Puja or your doctor before you swap one for the other if you take medicine for diabetes or thyroid.
Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR).
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