Calorie comparison
Brown Rice vs White Bread
Per 100 grams, brown rice is the lighter choice by 142 calories, while white bread delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Brown Rice | White Bread |
|---|---|---|
| Calories | 123 | 265 |
| Protein | 2.7 g | 9 g |
| Carbs | 26 g | 49 g |
| Fat | 1 g | 3.2 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🍚 Brown Rice
1 cup cooked (195 g)
240 cal
5.3 g protein · 50.7 g carbs · 2 g fat
🍞 White Bread
1 slice (28 g)
74 cal
2.5 g protein · 13.7 g carbs · 0.9 g fat
Frequently asked
Which has more calories, brown rice or white bread?
Per 100 g, brown rice has 123 calories and white bread has 265. Brown Rice is lower in calories.
Which has more protein, brown rice or white bread?
Brown Rice has 2.7 g of protein per 100 g; white bread has 9 g. White Bread wins on protein.
Is brown rice or white bread better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward brown rice — but portion size matters more than which food you pick.
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