Boiled White Rice vs ਉਬਲੇ ਭੂਰੇ ਚਾਵਲ
Both sides computed from the same table, at the serving each is actually eaten in.
The short answer
Which one is heavier
Per 100 g, boiled brown rice is heavier — 123 kcal against 112 kcal for boiled white rice, about 10% more. Per real serving the picture changes: 1 katori cooked rice of boiled white rice is 168 kcal, while 1 katori cooked brown rice of boiled brown rice is 185 kcal, because the portions are not the same size. On protein, boiled brown rice wins with 2.9 g per 100 g.
ਸਰੋਤ·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori cooked rice entered at 150 g·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
ਨਾਲ-ਨਾਲ
| Boiled White Rice | ਉਬਲੇ ਭੂਰੇ ਚਾਵਲ | |
|---|---|---|
| Serving assumed | 1 katori cooked rice · 150 g | 1 katori cooked brown rice · 150 g |
| Calories per serving | 168 | 185 |
| Calories per 100 g | 112 | 123 |
| Protein per 100 g | 2.3 g | 2.9 g |
| Carbs per 100 g | 25.3 g | 25.0 g |
| Fat per 100 g | 0.2 g | 1.0 g |
| Fibre per 100 g | 0.9 g | 1.8 g |
| Walking to burn one serving | 39 ਮਿੰਟ | 43 ਮਿੰਟ |
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
How two dishes are made comparable
- Both columns start from the same source — the per-100 g rows for boiled white rice and boiled brown rice in the Indian Food Composition Tables 2017. Neither side is taken from a different database to win an argument.
- Each dish keeps its own serving weight: 1 katori cooked rice at 150 g, 1 katori cooked brown rice at 150 g. Forcing both onto a shared 100 g is what makes most food comparisons useless.
- Both rows are then scaled the same way and printed side by side, so the per-gram ranking and the per-plate ranking can visibly disagree — which, on Indian food, they routinely do.
Boiled White Ric 112 kcal/100 g × 150 g ÷ 100 = 168 kcal Boiled Brown Ric 123 kcal/100 g × 150 g ÷ 100 = 185 kcal
How to read this
Per-100 g comparisons flatter whatever is eaten in small portions. Boiled Brown Rice is denser per gram, but people do not eat by the gram — boiled white rice arrives as 1 katori cooked rice and boiled brown rice as 1 katori cooked brown rice, and that is where the real difference shows up.
Boiled Brown Rice carries more protein, which matters more than the calorie gap if you are trying to stay full. Both figures assume home cooking with a measured amount of oil; a restaurant plate of either can run 30 to 60% higher.
ਸਵਾਲ
Which has more calories, boiled white rice or boiled brown rice?
Per 100 g, boiled brown rice is heavier — 123 kcal against 112 kcal for boiled white rice, about 10% more. Per real serving the picture changes: 1 katori cooked rice of boiled white rice is 168 kcal, while 1 katori cooked brown rice of boiled brown rice is 185 kcal, because the portions are not the same size. On protein, boiled brown rice wins with 2.9 g per 100 g.
Which has more protein, boiled white rice or boiled brown rice?
Boiled Brown Rice — 2.9 g per 100 g against 2.3 g. Per real serving that becomes 4.4 g in 1 katori cooked brown rice against 3.4 g in 1 katori cooked rice.
Why do the two comparisons disagree?
Because a per-100 g comparison flatters whatever is eaten in small portions. 1 katori cooked rice of boiled white rice weighs 150 g and 1 katori cooked brown rice of boiled brown rice weighs 150 g, so the per-gram ranking and the per-plate ranking are answering different questions. The serving row is the one that decides what you ate.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
ਸਰੋਤ·IFCT 2017 + published recipe weights·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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