Calorie comparison
White Rice vs Whole Milk
Per 100 grams, whole milk is the lighter choice by 69 calories, while whole milk 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 | White Rice | Whole Milk |
|---|---|---|
| Calories | 130 | 61 |
| Protein | 2.7 g | 3.2 g |
| Carbs | 28 g | 4.8 g |
| Fat | 0.3 g | 3.3 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
🍚 White Rice
1 cup cooked (158 g)
205 cal
4.3 g protein · 44.2 g carbs · 0.5 g fat
🥛 Whole Milk
1 cup (244 g)
149 cal
7.8 g protein · 11.7 g carbs · 8.1 g fat
Frequently asked
Which has more calories, white rice or whole milk?
Per 100 g, white rice has 130 calories and whole milk has 61. Whole Milk is lower in calories.
Which has more protein, white rice or whole milk?
White Rice has 2.7 g of protein per 100 g; whole milk has 3.2 g. Whole Milk wins on protein.
Is white rice or whole milk 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 whole milk — but portion size matters more than which food you pick.
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