What Is the Difference Between White Rice and Brown Rice?

Brown rice is white rice before it has been milled. The milling process removes the outer bran layer and the germ, leaving just the starchy white endosperm. That process changes the nutrition, the flavor, the texture, and the cooking time.

Nutrition

Brown rice has significantly more fiber (3.5g per cup vs 0.6g), more B vitamins, more magnesium, and a lower glycemic index. The fiber slows digestion, which means a steadier rise in blood sugar and longer satiety. White rice is digested more quickly, which makes it a better choice for people who need fast-burning energy, like endurance athletes, but less ideal as a daily staple if blood sugar regulation is a goal.

Taste and texture

Brown rice has a nuttier, earthier flavor and a chewier texture. White rice is milder and softer. Neither is better in an absolute sense. It depends on the dish and the preference.

Cooking time

Brown rice takes 40 to 45 minutes. White rice takes 15 to 18 minutes. If you are meal prepping, cook a batch of brown rice at the start of the week and reheat as needed. The site uses both: black rice appears frequently as a third option that sits between the two in flavor and nutrition.

The Healthy Asian Salad with Gochujang Dressing and Black Rice is a good entry point if you want to cook a whole-grain rice well. The Pan-Seared Halibut with Mango Salsa and Saffron Black Rice shows what black rice can do.

Have a question about which rice to use in a specific recipe? Sous can help. Available in the Kitchen membership at chefhealthyhenry.com.