Calorie comparison
White Rice vs Whole Wheat Bread
Per 100 grams, white rice is the lighter choice by 117 calories, while whole wheat 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 | White Rice | Whole Wheat Bread |
|---|---|---|
| Calories | 130 | 247 |
| Protein | 2.7 g | 13 g |
| Carbs | 28 g | 41 g |
| Fat | 0.3 g | 3.4 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 Wheat Bread
1 slice (32 g)
79 cal
4.2 g protein · 13.1 g carbs · 1.1 g fat
Frequently asked
Which has more calories, white rice or whole wheat bread?
Per 100 g, white rice has 130 calories and whole wheat bread has 247. White Rice is lower in calories.
Which has more protein, white rice or whole wheat bread?
White Rice has 2.7 g of protein per 100 g; whole wheat bread has 13 g. Whole Wheat Bread wins on protein.
Is white rice or whole wheat 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 white rice — but portion size matters more than which food you pick.
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