Cooked Brown RiceVSRaw Brown Rice
Raw Brown Rice has 4.8g more protein per 100g than Cooked Brown Rice — 7.5g vs 2.7g, a 175% difference caused by water loss during cooking, which concentrates protein by weight. Calorie and macronutrient values shift by the same mechanism. Source: USDA FoodData Central.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Cooked Brown Rice | Raw Brown Rice |
|---|---|---|
| Protein | 2.7 g | 7.5 g |
| Calories | 123 kcal | 367 kcal |
| Total fat | 1.0 g | 3.2 g |
| Carbohydrates | 25.6 g | 76.3 g |
Cooked Brown Rice
Raw Brown Rice
Which food fits which goal?
Muscle Building & Recovery
Raw Brown RiceWith 7.5g of protein per 100g, Raw Brown Rice provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Cooked Brown RiceAt only 123 calories per 100g, Cooked Brown Rice allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Cooked Brown RiceCooked Brown Rice offers the best protein-to-calorie ratio, delivering 2.7g of protein for just 123 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Raw Brown RiceBoth are excellent plant-based options. Raw Brown Rice edges ahead with 7.5g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
Cooked Brown RiceWith only 25.6g of carbohydrates per 100g, Cooked Brown Rice fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw Brown RiceFor everyday fitness enthusiasts seeking balanced nutrition, Raw Brown Rice offers a good protein content at 7.5g with 367 calories, fitting well into most active lifestyle meal plans.