Is brown rice higher in fiber than white rice?
Rice, brown, long-grain, cooked has 4.0× more dietary fiber per 100 g, 1.6 g against 0.4 g in Rice, white, long-grain, regular, cooked. That is 6% of the Daily Value against 1%.
Daily Value 28 g. Per 100 g, so the two are directly comparable.
| Per 100 g | Rice, brown, long-grain, cooked | Rice, white, long-grain, regular, cooked |
|---|---|---|
| Energy | 123 kcal | 130 kcal |
| Protein | 2.74 g | 2.69 g |
| Total fat | 0.97 g | 0.28 g |
| Carbohydrate | 25.6 g | 28.2 g |
| Dietary fiber | 1.6 g | 0.4 g |
| Dietary fiber | 1.6 g | 0.4 g |
What this means for you
Four times more, and four times a small number. A cup of cooked brown rice weighs about 202 g and gives roughly 3.2 g of fibre. The same cup of white rice gives about 0.6 g. Against a Daily Value of 28 g, brown rice is a useful contribution and neither is a fibre strategy on its own.
If fibre is what you are after, beans, lentils, oats and whole fruit move the number far more per serving. Switching rice is a small, easy win to stack on top of those, and not a substitute for them.
Brown rice keeps more of the magnesium too. Refining removes the bran and the germ, which is where most of it sits. Given how many people fall short on magnesium, that is a better argument for the swap than fibre is.
If you find brown rice heavy, you do not have to convert entirely. Cooking the two together in the same pot is a common compromise and it keeps the habit alive, which matters more than any single meal.
Written from the evidence cards and the data on this page, then checked back against the sources. Bioma Learn has no human medical reviewer at this time and we say so rather than invent one. Information, not medical advice. How we verify.
The comparison is per 100 g of edible portion, so the two foods sit on the same footing. Real portions differ, and so does how much of the nutrient your body actually absorbs from each food. The guide below has the absorption details.
Rice, brown, long-grain, cooked → · Rice, white, long-grain, regular, cooked →
Full guide: Fibre: the one nutrient almost everyone is short of, and the numbers behind it
Data: USDA FoodData Central, FDC IDs 169704 and 168878. Checked 2026-09-15.