Milk vs Brown Rice: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Brown Rice is generally healthier
Brown Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more fiber (1.8g vs 0g), less sugar (0g vs 4.8g), less sodium (5mg vs 44mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Milk
61 kcal
More Protein
Milk
3.2g
More Fiber
Brown Rice
1.8g
Less Sugar
Brown Rice
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Milk | Brown Rice | Difference |
|---|---|---|---|
| Calories | 61kcal✓ | 111kcal | -50.0kcal |
| Protein | 3.2g✓ | 2.6g | +0.6g |
| Carbohydrates | 4.8g✓ | 23g | -18.2g |
| Fat | 3.3g | 0.9g✓ | +2.4g |
| Fiber | 0g | 1.8g✓ | -1.8g |
| Sugar | 4.8g | 0g✓ | +4.8g |
| Sodium | 44mg | 5mg✓ | +39.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Milk
Brown Rice
Diet Compatibility
Milk
Brown Rice
When to Choose Milk
- ✓Lower in calories (61 vs 111)
- ✓Higher in protein (3.2g vs 2.6g)
- ✓Lower in carbs (4.8g vs 23g)
Common Uses
When to Choose Brown Rice
- ✓More fiber (1.8g vs 0g)
- ✓Less sugar (0g vs 4.8g)
- ✓Lower sodium (5mg vs 44mg)
Common Uses
Milk vs Brown Rice: Nutritional Analysis
Brown Rice is more calorie-dense at 111 calories per 100g compared to 61 for Milk, a difference of 50 calories. On the protein front, Milk delivers more with 3.2g per 100g versus 2.6g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Milk and Brown Rice tell different nutritional stories. Milk provides 4.8g of carbohydrates, 3.3g of fat, and 0g of fiber per 100g, while Brown Rice contains 23g carbs, 0.9g fat, and 1.8g fiber. The higher fiber content in Brown Rice supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Milk contains 4.8g while Brown Rice has 0g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Milk is the lower-calorie choice at 61 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Milk provides more protein (3.2g/100g), supporting muscle repair and growth.
- For sustained energy: Brown Rice offers more fiber (1.8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Milk or Brown Rice?
Brown Rice has more calories with 111 kcal per 100g, compared to Milk with 61 kcal. That's a difference of 50 calories per 100g serving.
Is Milk healthier than Brown Rice?
Based on our nutritional analysis, Brown Rice is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Brown Rice has 111 calories, 2.6g protein, and 1.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Milk and Brown Rice?
Milk has more protein with 3.2g per 100g, compared to Brown Rice with 2.6g. Milk provides 0.6g more protein per 100g serving.
Which is better for weight loss, Milk or Brown Rice?
For weight loss, Milk is the better choice with only 61 calories per 100g compared to 111 calories in Brown Rice. Brown Rice also offers 1.8g of fiber per 100g, which helps you feel fuller longer.
Does Milk or Brown Rice have fewer carbs?
Milk has fewer carbs with 4.8g per 100g, compared to Brown Rice with 23g. If you're following a low-carb diet, Milk is the better option with 18.2g fewer carbohydrates.
Related Comparisons
About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.