Which grain has more fiber, rice or wheat? A comparative nutrition diet guide

November 3, 2025 •

3 min read

According to the Whole Grains Council, whole grain wheat contains significantly more fiber than brown rice, which in turn offers more fiber than refined white rice. Understanding this difference is key for anyone following a nutrition diet, as the answer to 'what has more fiber, rice or wheat?' depends largely on whether the grain is whole or refined. This guide breaks down the fiber content and other nutritional aspects of these common grains to help you make the best choice for your dietary needs.

Quick Summary

A detailed comparison of rice and wheat highlights whole wheat's superior fiber content over all rice types, including brown rice. It's an important consideration for a health-focused eating plan and nutrient intake.

Key Points

Whole Wheat is the Fiber Winner: Whole wheat contains significantly more dietary fiber than any form of rice, including brown rice.
Refined vs. Whole Grain Impact: The refining process removes the fiber-rich bran from grains; therefore, whole wheat and brown rice are more fibrous than their white, refined counterparts.
Nutrient Density: Whole wheat is generally richer in protein, iron, and magnesium compared to rice, offering greater nutritional value.
Brown Rice is a Better Choice than White: If you prefer rice, brown rice is the healthier option due to its higher fiber and nutrient content compared to refined white rice.
Weight Management and Blood Sugar: The higher fiber and lower glycemic index of whole wheat and brown rice aid in feeling full longer and help regulate blood sugar levels.
Consider Your Needs: While whole wheat is more fibrous, individuals with gluten sensitivities will need to opt for naturally gluten-free alternatives like brown rice.

The Core Difference: Whole Grains vs. Refined Grains

The fundamental distinction between the fiber content of rice and wheat lies in their processing. Whole grains, by definition, retain the bran, germ, and endosperm. The bran, the fibrous outer layer, is where the majority of the fiber and other nutrients reside. Refined grains, however, are stripped of the bran and germ during processing, which dramatically reduces their nutritional value, including their fiber content.

Whole Wheat's Fiber Advantage

Whole wheat, used to make products like whole wheat flour, bread, and pasta, retains its entire grain structure and is a powerhouse of dietary fiber. This high fiber content offers numerous health benefits, such as improved digestion, better blood sugar control, and increased satiety, which can assist with weight management.

Rice's Varying Fiber Levels

Unlike wheat, the fiber content in rice varies drastically depending on the type. Brown rice is a whole grain, meaning it still has its bran and germ, giving it a decent amount of fiber. White rice, however, is a refined grain that has been polished to remove the bran and germ. This process strips it of almost all its fiber, leaving it with very little nutritional value beyond carbohydrates.

Whole Wheat vs. Brown Rice: A Head-to-Head Comparison

When comparing the healthiest versions of each grain, whole wheat still comes out on top for fiber. For instance, according to the Whole Grains Council, whole grain wheat flour has about 10.7% fiber by dry weight, while brown rice has only about 3.5%. This makes whole wheat an unequivocally more fiber-rich option than brown rice.

Nutritional Comparison Table: Rice vs. Wheat


Nutrient (per 100g)	Whole Wheat Flour	White Rice (Cooked)	Brown Rice (Cooked)
Energy	340 kcal	130 kcal	218 kcal
Protein	13.2 g	2.7 g	4.5 g
Carbohydrates	61.3 g	28 g	45.8 g
Dietary Fiber	10.7 g	0.4 g	3.5 g
Magnesium	137 mg	25 mg	85.8 mg
Iron	3.6 mg	0.8 mg	1.03 mg
Glycemic Index	Lower than white rice	High	Lower than white rice

The Health Implications of Choosing Your Grain

Beyond fiber, whole wheat also generally contains more protein, iron, and magnesium than both white and brown rice. This robust nutritional profile contributes to overall better health, especially for individuals aiming to manage blood sugar levels or lose weight. White rice, with its high glycemic index, can cause rapid spikes in blood sugar, making it a less ideal choice for diabetics or those on a weight-loss journey.

Beyond Fiber: Other Nutritional Considerations

While wheat wins the fiber battle, it's important to remember other nutritional aspects. For individuals with gluten sensitivities or celiac disease, rice is a naturally gluten-free grain, making it a safe choice. Brown rice, in particular, offers a healthier, nutrient-rich option for those avoiding gluten, providing a good source of manganese and selenium.

How to Incorporate More Fiber into Your Diet

To boost your dietary fiber intake, consider the following options beyond just choosing whole wheat:

Swap white for brown: Make the simple switch from white rice to brown rice. While not as fiber-rich as whole wheat, it is a significant improvement.
Embrace other whole grains: Diversify your diet with other high-fiber whole grains like oats, quinoa, barley, and millet.
Go beyond grains: Incorporate other fiber-rich foods such as legumes (beans, lentils), nuts, seeds, fruits, and vegetables.
Portion control: Remember that while whole grains are healthier, portion control is still important for weight management.

Conclusion: The Final Word on Fiber

In the direct comparison of what has more fiber, rice or wheat?, whole wheat is the clear winner. Its high concentration of fiber, protein, and other nutrients makes it a superior choice for promoting digestive health, controlling blood sugar, and supporting weight management goals. While white rice offers minimal fiber, brown rice provides a healthier, gluten-free alternative with a moderate fiber content. Ultimately, the best approach is to include a variety of whole grains in your nutrition diet to benefit from a diverse range of nutrients and types of fiber. For more dietary guidance, consider consulting with a healthcare professional or a registered dietitian.

Authoritative Outbound Link

For more information on the health benefits of whole grains, you can refer to the Whole Grains Council's website.

Frequently Asked Questions

While brown rice is a healthier, fiber-rich whole grain compared to white rice, whole wheat typically contains even more dietary fiber and protein, making it a more nutrient-dense option overall.

Whole wheat is often considered better for weight loss due to its higher fiber and protein content, which promote satiety and help with blood sugar regulation. However, brown rice is also a good option when paired with portion control and a balanced diet.

Yes, whole wheat generally contains more vitamins and minerals, including B vitamins, magnesium, and iron, compared to both white and brown rice. Refined white rice loses many of these nutrients during processing.

Whole wheat and brown rice are better for managing blood sugar levels than white rice because they have a lower glycemic index. Their higher fiber content slows digestion, preventing rapid spikes in blood sugar.

White rice has been stripped of its fibrous bran layer during processing, leaving it with only trace amounts of fiber. In contrast, brown rice retains its bran and a significant amount of fiber.

While brown rice contributes to your fiber intake, it's beneficial to consume a variety of fiber sources. A balanced diet should include other high-fiber foods like vegetables, fruits, legumes, nuts, and seeds to meet daily requirements.

White rice is typically easier to digest due to its low fiber content. For people with certain digestive issues like diarrhea, this can be beneficial. However, for most individuals, the higher fiber content of whole wheat and brown rice promotes better overall digestive health.