Brown Rice Calories in Singapore: Brown vs White Rice (HPB Data)

By the NutriKaki Team · Food data: HPB Singapore · Published 7 November 2026

One 200 g bowl of cooked brown rice has 246 kcal, while one 200 g bowl of cooked white rice has 260 kcal. In data from the Health Promotion Board (HPB) Singapore food composition database, cooked brown rice contains 14 kcal less per 200 g bowl than cooked white rice.

Quick answer: Per 200 g bowl, HPB lists cooked brown rice at 246 kcal (123 kcal per 100 g), 5.5 g protein, 1.9 g fat, 51.2 g carbs, and 8 mg sodium. Cooked white rice is listed at 260 kcal per 200 g bowl (130 kcal per 100 g), 5.4 g protein, 0.6 g fat, 56.4 g carbs, and 2 mg sodium. The difference between the two is small: brown rice has 14 kcal less, 5.2 g less carbs, 1.3 g more fat, and 6 mg more sodium per 200 g bowl.

Rice Calories and Nutrition per Bowl (HPB Singapore)

Rice type and portion	Calories	Protein	Fat	Carbs	Sodium
Cooked brown rice, 1 bowl (200 g)	246 kcal (123 kcal / 100 g)	5.5 g	1.9 g	51.2 g	8 mg
Cooked white rice, 1 bowl (200 g)	260 kcal (130 kcal / 100 g)	5.4 g	0.6 g	56.4 g	2 mg
Mixed brown rice (50% brown, 50% white), 1 bowl (200 g)	254 kcal (127 kcal / 100 g)	5.4 g	1.3 g	53.8 g	6 mg
Mixed brown rice (20% brown, 80% white), 1 bowl (200 g)	258 kcal (129 kcal / 100 g)	5.4 g	0.8 g	55.4 g	4 mg
White rice (uncooked), 1 cup (185 g)	675 kcal (365 kcal / 100 g)	—	—	147.9 g	—
Brown rice (uncooked), 1 cup (185 g)	679 kcal (367 kcal / 100 g)	—	—	141.1 g	—

Food data: HPB Singapore. Each row reflects data from HPB at the gram portion shown. Real stall portions vary. NutriKaki displays the gram portion for each bowl and lets you adjust your serving size.

Brown vs White Rice: Breaking Down the Numbers

Comparing a standard 200 g bowl of cooked brown rice to a 200 g bowl of cooked white rice in the HPB database reveals that the nutritional differences are modest:

Energy: Brown rice has 246 kcal per 200 g bowl, which is 14 kcal lower than white rice at 260 kcal per 200 g bowl. Per 100 g, that is 123 kcal compared to 130 kcal.
Carbohydrates: Brown rice has 51.2 g carbs per 200 g bowl, which is 5.2 g less carbs than white rice at 56.4 g carbs per 200 g bowl.
Fat: Brown rice has 1.9 g fat per 200 g bowl, which is 1.3 g more fat than white rice at 0.6 g fat per 200 g bowl.
Protein: Brown rice has 5.5 g protein per 200 g bowl, compared to 5.4 g protein per 200 g bowl for white rice.
Sodium: Brown rice has 8 mg sodium per 200 g bowl, compared to 2 mg sodium per 200 g bowl for white rice.

Mixed Brown Rice at Cai Png Stalls

When you visit an economy rice (cai png) stall or food court stall in Singapore that advertises brown rice, the rice may be a blend of brown and white grains rather than pure brown rice, so it is worth asking.

HPB lists two mixed brown rice blends:

20% brown, 80% white blend: Provides 258 kcal per 200 g bowl (129 kcal per 100 g), 5.4 g protein, 0.8 g fat, 55.4 g carbs, and 4 mg sodium.
50% brown, 50% white blend: Provides 254 kcal per 200 g bowl (127 kcal per 100 g), 5.4 g protein, 1.3 g fat, 53.8 g carbs, and 6 mg sodium.

Across the cooked rice entries in HPB's data, the energy ranges from 246 kcal per 200 g bowl for pure brown rice to 260 kcal per 200 g bowl for pure white rice. The mixed blends sit directly between them.

How to Order Rice at Singapore Stalls

When selecting your staple base at local stalls, how you order determines the portion and preparation on your plate:

Ask for brown riceSome economy rice and mixed vegetable rice stalls offer a brown or mixed grain option.

Ask for less riceAsking for less rice lowers the total gram portion scooped onto the plate.

Check the bowl sizeHPB tracks a default portion of 1 bowl (200 g), though hawker scoops can vary in grams.

Skip added oils and gravyGravies ladled over rice add extra sodium and fat on top of the plain rice base.

Frequently Asked Questions

How many calories are in a bowl of brown rice vs white rice?

In data from HPB Singapore, one 200 g bowl of cooked brown rice has 246 kcal (123 kcal per 100 g), while one 200 g bowl of cooked white rice has 260 kcal (130 kcal per 100 g). Brown rice has 14 kcal less per 200 g bowl.

How much carbohydrates and protein are in brown rice?

Per 200 g bowl, cooked brown rice contains 51.2 g carbohydrates and 5.5 g protein. Cooked white rice contains 56.4 g carbohydrates and 5.4 g protein per 200 g bowl.

What are the calories in mixed brown rice from economy rice (cai png) stalls?

In HPB data, a 200 g bowl of mixed brown rice (20% brown, 80% white) has 258 kcal (129 kcal per 100 g), and a 50% brown, 50% white blend has 254 kcal (127 kcal per 100 g) per 200 g bowl.

Does brown rice have more fat or sodium than white rice?

Yes, in HPB data cooked brown rice has 1.9 g fat and 8 mg sodium per 200 g bowl, compared to 0.6 g fat and 2 mg sodium per 200 g bowl in cooked white rice.

How many calories are in uncooked brown rice and white rice?

Per 1 cup (185 g) uncooked, white rice has 675 kcal (365 kcal per 100 g) and 147.9 g carbohydrates, while brown rice has 679 kcal (367 kcal per 100 g) and 141.1 g carbohydrates.

Track your rice with HPB data on NutriKaki → Download NutriKaki on iOS — App Store → Download NutriKaki on Android — Google Play →

Nutrition data sourced from the Health Promotion Board (HPB) Singapore food composition database. All figures are HPB whole-dish values at the gram portion shown. Values are approximate and vary by stall, portion, and cooking method. This article is for general information only and does not constitute medical or dietary advice. Nutrition data referenced in this article is used under licence from the Health Promotion Board (HPB) of Singapore and may not be redistributed, republished, or reused commercially without NutriKaki's prior written permission.