Brown Rice vs. White Rice: Comparing Their Nutritional Values

Rice is a popular food that’s rich in nutrients. But you’ve likely noticed that there are a range of rice options at the market, and their nutritional values vary. Some rice is enriched with nutrients, and grain sizes vary (long, medium, and short grain). Plus, rice comes in different colors. This leaves many wondering if brown rice or white rice is healthier for them. 

Let’s sort through what research shows about the health benefits of rice in general and the specific benefits of white rice versus brown rice.

What are the differences between white and brown rice?

Besides how they look, there are many differences between white rice and brown rice. The way rice is milled (processed) plays a big role in these differences. 

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Brown rice is the product of the first round of milling, which removes only the hull (a part of rice you can’t eat). This is rice in its intact form and includes the bran, germ, and endosperm. That’s why it’s also called whole-grain rice. Brown rice gets its name because of the natural color of the grain. Whole-grain rice also comes in colors like black, purple, and red. 

White rice is the product of another round of milling, which takes off the bran and germ layers. Keep in mind that “white” doesn’t refer to a type or variety of rice — it’s the color the rice takes after milling and polishing. And because white rice goes through these extra processing steps, it loses nutrients. That’s why you’ll often see white rice sold as “enriched.” That means vitamins are added back in after processing. 

These differences in processing also affect how the rice cooks. White rice cooks faster than brown rice because it has fewer layers and less fiber. You’ll need to cook whole-grain brown rice for longer, and it’ll still be chewier than white rice. 

Is brown rice or white rice healthier?

The short answer is that brown rice is a more nutrient-dense product than white rice. But both can be nutritious parts of a well-balanced diet. All the same, it’s a bit more complex than that — especially if you have any underlying digestive issues.

To help digestion, certain people need to eat foods that are lower in residue or fiber. In these cases, white rice is the better choice. This applies if you recently had bowel surgery or have an inflammatory bowel disease (IBD), like Crohn’s disease or ulcerative colitis. 

But, for most people, complex carbohydrates — like brown rice — are healthier because they’re rich in nutrients and fiber, and lower on the glycemic index. 

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For example, some research shows that brown rice may help support weight management in certain populations. But more research is needed to understand the effect of whole grains on weight. 

Other research suggests that when you replace brown rice with white rice in the diet, you may help reduce the risk of developing Type 2 diabetes. Another study found that eating brown rice may help reduce hemoglobin A1C (HbA1c or A1C) in people with metabolic syndrome and a high body mass index (BMI).

Brown rice vs. white rice: Nutritional value

When you look at nutrition facts, there’s no denying that brown rice is more nutrient-dense than white rice. Brown rice contains a variety of B vitamins, vitamin E, iron, and phytochemicals. With white rice, B vitamins and iron are often added back in after the milling process. 

Here’s a side-by-side comparison of medium-grain, cooked brown rice versus medium-grain, enriched and cooked white rice.

Source: USDA

What are some other healthy grains?

Besides whole-grain rice, there are other nutritious grains, including:

• Barley

• Millet

• Rye

• Oats and oatmeal

• Corn or popcorn

Grain substitutes

If you’re sensitive to grains, there are also nutritious, grain-free substitutes, such as buckwheat or quinoa.

Quinoa has a similar texture to whole-grain rice and is a rich source of fiber and protein. Buckwheat is a gluten-free grain substitute that you can eat as a porridge-style dish, add to soups or salads, or use in its flour form in recipes for pancakes and bread.

Is rice better than other carbs like pasta?

One study of people with Type 1 diabetes showed that pasta led to lower peak blood sugar levels after a meal than white rice. This is likely because the 1 cup of standard cooked pasta contains 2.5 g of fiber and 8 g of protein. This is significantly more fiber and protein than 1 cup of cooked white rice. And protein and fiber can help to stabilize blood sugar levels.

But keep in mind that a balanced diet includes more than just one type of food. So the questions of brown rice versus white rice and rice versus pasta really only tell you one piece of a larger puzzle.

Why trust our experts?

Written by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Kerry R. McGee, MD, FAAP

Kerry McGee, MD, FAAP, has over a decade of experience caring for babies, children, and teenagers as a primary care pediatrician. She has a special interest in adolescent health, particularly in adolescent mental health.

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