Brown Rice vs Maida

Per 100 g, Brown Rice has 354 kcal and 9.2 g protein, while Maida has 352 kcal and 10.4 g protein.

Brown Rice

354
kcal per 100 g
9.2 g protein

Maida

352
kcal per 100 g
10.4 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Brown Rice Maida Difference
Calories Fewer calories for the same weight 354 kcal 352 kcal about the same
Protein More protein helps with fullness and muscle 9.2 g 10.4 g better 12%
Carbs Lower carbs suits low-carb and diabetic diets 74.8 g 74.3 g about the same
Fat Lower fat means lower calorie density 1.2 g 0.8 g better 33%
Fiber More fibre improves fullness and digestion 4.4 g better 2.8 g 36%
Sugar Less sugar means a gentler blood-sugar response 0.7 g better 1.8 g 61%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Too close to call

Brown Rice and Maida land within a few percent of each other on calories (354 vs 352 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Brown Rice carries more fibre.

Which is better for muscle gain?

Maida

Maida is the stronger protein source, with 10.4 g per 100 g against 9.2 g for Brown Rice. To match that from Brown Rice you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Brown Rice vs Maida — common questions

Brown Rice has more calories — about 354 kcal per 100 g compared with 352 kcal for Maida.

Maida has more protein — 10.4 g per 100 g against 9.2 g for Brown Rice.

Brown Rice and Maida land within a few percent of each other on calories (354 vs 352 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Brown Rice carries more fibre.

Maida is the stronger protein source, with 10.4 g per 100 g against 9.2 g for Brown Rice. To match that from Brown Rice you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 706 kcal and 19.6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Brown Rice has 354 kcal and 9.2 g protein, while Maida has 352 kcal and 10.4 g protein.
Full Brown Rice nutrition & serving sizes
Full Maida nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.