Raw Brown RiceVSCooked Brown Rice
Comparing different preparation states of Brown rice
Raw Brown Rice
Cooked Brown Rice
Nutritional Comparison Summary
When comparing Raw Brown Rice and Cooked Brown Rice, there are notable nutritional differences that can influence your dietary choices. Raw Brown Rice contains 4.8g more protein per 100g serving, representing a 64% difference in protein content. With 7.5g of protein, Raw Brown Rice is the superior choice for those prioritizing protein intake. For those watching their calorie intake, Cooked Brown Rice offers only 123 calories per 100g compared to 367 calories in Raw Brown Rice. In terms of protein efficiency (protein per calorie), Cooked Brown Rice delivers more protein for fewer calories, making it an efficient protein source.
Best For Your Goals
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.