Brown rice is healthier than white rice.

fact_checkWhat experts say

• infoBrown rice is a wholegrain rice. It has more fibre than white rice.12
• infoBrown rice usually has more vitamins and minerals than white rice.1
• infoWhite rice also gives energy and can be part of a balanced diet, but it has less fibre than brown rice.12
• infoStarchy foods should make up just over a third of what you eat. Choose wholegrain varieties like brown rice when you can.1

checklistWhat to do

• check_circleEat a balanced diet with a wide variety of foods.1
• check_circleMake starchy foods just over a third of your meals.1
• check_circleChoose brown rice instead of white rice when you can.12
• check_circleIf you have special diet needs or a medical condition, ask your doctor or a registered dietitian.1

menu_bookSources

1. 1Eating a balanced dietnhs.ukopen_in_new
2. 2Starchy foods and carbohydratesnhs.ukopen_in_new

Updated 29 Sep 2026