Brown Rice vs White Rice: Nutrition, Calories, & Health Benefits Compared

One frequently asded question concerning diets is whether white rice or brown rice is healthier. Each of the two grains offers health benefits but one may just have the edge to claim the "healthier grain" title.

According to Live Science, white rice is actually a stripped down version of brown rice. The report states that "only the hull of the rice kernel is removed" in brown rice. With white rice, both the "hull and the bran around the kernel are removed," thereby making the grain white. 

In terms of nutrients, brown rice is low in calories, only costing 216 per cup, reports Live Science. According to Kelly Toups, a dietician for the Whole Grains Council, brown rice is a good source of nutrients.  

Toups says, "Brown rice is a good source of magnesium, phosphorous, selenium thiamin, niacin, and vitamin B6, and an excellent source of manganese, with 88 percent of your daily manganese in just one cup cooked." 

In addition, Toups says that whole grains like brown rice have higher levels of fiber, polyunsaturated fats, and micronutrients with the exception of vitamin B-12 and sodium.  

As for the health benefits of brown rice, Live Science states that it is good for the heart due to its high magnesium content. It is also a good source of energy and has been proven to lower bad cholesterol levels in several studies.  

Meanwhile, white rice has several health benefits as well. New Health Guide shares some nutritional facts about white rice per 100 grams.  

According to the report, every 100 grams of white rice has 130 calories but its total fat is only 0.3 grams. For every 100 grams of white rice, 1 percent dietary fiber, potassium, calcium, and iron could be found. In addition, white rice contains small amounts of protein, vitamin B6, and magnesium. 

As for the health benefits of white rice, one advantage is that it promotes muscle growth due to the amino acids it contains. White rice can also prevent and treat gastrointestinal distress, reports New Health Guide. It can help people with diarrhea, colitis, and morning sickness because of its low fiber content.  

Despite both grains having health benefits, there is one factor that tips the scale in favor of brown rice. New Health Guide reports that white rice has been shown to "contribute to insulin resistance" and "glucose spikes."  

As a result, people who eat white rice five times a week had an increased risk of developing type 2 diabetes later in life. Meanwhile, brown rice has a lower glycemic index which was discovered to reduce the risk of diabetes for people who ate it twice a week.