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White rice, cooked (sona masoori) vs Brown rice, cooked
Gram for calorie, White rice, cooked (sona masoori) carries less protein per kcal than Brown rice, cooked — 4 g protein for 175 kcal against 4.6 g for 173 kcal. For fat loss, where protein-per-calorie matters most, Brown rice, cooked is the better lever. For muscle gain, where total protein grams matter more than the calorie cost, Brown rice, cooked wins with 4.6 g against 4 g. On cost, White rice, cooked (sona masoori) is the cheaper way to hit a protein target — ₹20 per 20 g protein versus ₹26.1. Neither is "bad" — White rice, cooked (sona masoori) is a grain & staple item and Brown rice, cooked is a grain & staple item, so the honest answer is usually "both, on different days," not a single winner.
Side by side
| Metric | White rice, cooked (sona masoori) | Brown rice, cooked |
|---|---|---|
| Serving | 1 katori cooked (50 g raw) | 1 katori cooked (50 g raw) |
| Calories | 175 | 173 |
| Protein g | 4 | 4.6 |
| Carbs g | 39.1 | 37.4 |
| Fat g | 0.3 | 0.6 |
| Cost per serving | ₹4 | ₹6 |
| Best for muscle gain | ✓ | |
| Best for fat loss | ✓ | |
| Best for budget | ✓ |
Questions people ask
- Which has more protein, White rice, cooked (sona masoori) or Brown rice, cooked?
- White rice, cooked (sona masoori) has 4 g protein per serving; Brown rice, cooked has 4.6 g. Brown rice, cooked is ahead in absolute grams.
- Which is better for fat loss?
- Brown rice, cooked carries more protein per calorie, which tends to help with satiety on a calorie deficit — but total daily calories still decide the outcome.
- Which is cheaper per gram of protein?
- White rice, cooked (sona masoori) is the cheaper source of protein between the two, at current Indian retail prices.