Calorie comparison
Almonds vs Brown Rice
Per 100 grams, brown rice is the lighter choice by 456 calories, while almonds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Almonds | Brown Rice |
|---|---|---|
| Calories | 579 | 123 |
| Protein | 21 g | 2.7 g |
| Carbs | 22 g | 26 g |
| Fat | 50 g | 1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌰 Almonds
1 oz (28 g)
162 cal
5.9 g protein · 6.2 g carbs · 14 g fat
🍚 Brown Rice
1 cup cooked (195 g)
240 cal
5.3 g protein · 50.7 g carbs · 2 g fat
Frequently asked
Which has more calories, almonds or brown rice?
Per 100 g, almonds has 579 calories and brown rice has 123. Brown Rice is lower in calories.
Which has more protein, almonds or brown rice?
Almonds has 21 g of protein per 100 g; brown rice has 2.7 g. Almonds wins on protein.
Is almonds or brown rice better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward brown rice — but portion size matters more than which food you pick.
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