White bread vs white rice: which is healthier?
They are about equally nutrient-dense: white bread scores 20/100 and white rice 21/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
White bread
266 kcal per 100 g. 1 slice: 25 g
White rice
130 kcal per 100 g. 1 cup cooked: 158 g
Which to pick for your goal
- Fewer caloriesWhite rice266 vs 130 kcal per 100 g
- More proteinWhite bread8.8 vs 2.7 g per 100 g
- More fiberWhite bread2.7 vs 0.4 g per 100 g
- Less sugarWhite rice5.7 vs <0.1 g per 100 g
- More potassiumWhite bread126 vs 35 mg per 100 g
- Less saturated fatWhite rice0.7 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | White bread, 100 g | White rice, 100 g | White bread, 25 g | White rice, 158 g |
|---|---|---|---|---|
| Calories | 266 kcal | 130 kcal | 67 kcal | 205 kcal |
| Protein | 8.8 g | 2.7 g | 2.2 g | 4.3 g |
| Carbohydrates | 49 g | 28 g | 12 g | 45 g |
| Sugars | 5.7 g | <0.1 g | 1.4 g | <0.1 g |
| Fiber | 2.7 g | 0.4 g | 0.7 g | 0.6 g |
| Fat | 3.3 g | 0.3 g | 0.8 g | 0.4 g |
| Saturated fat | 0.7 g | <0.1 g | 0.2 g | 0.1 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 126 mg | 35 mg | 32 mg | 55 mg |
| Iron | 3.6 mg | 1.2 mg | 0.9 mg | 1.9 mg |
| Calcium | 144 mg | 10 mg | 36 mg | 16 mg |
| Magnesium | 23 mg | 12 mg | 5.8 mg | 19 mg |
| Sodium | 490 mg | 1 mg | 123 mg | 1.6 mg |
Last updated . Scores use the HowHealthyIs Score method.