Calorie comparison
Broccoli vs White Rice
Per 100 grams, broccoli is the lighter choice by 96 calories, while broccoli 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 | Broccoli | White Rice |
|---|---|---|
| Calories | 34 | 130 |
| Protein | 2.8 g | 2.7 g |
| Carbs | 7 g | 28 g |
| Fat | 0.4 g | 0.3 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
🥦 Broccoli
1 cup chopped (91 g)
31 cal
2.5 g protein · 6.4 g carbs · 0.4 g fat
🍚 White Rice
1 cup cooked (158 g)
205 cal
4.3 g protein · 44.2 g carbs · 0.5 g fat
Frequently asked
Which has more calories, broccoli or white rice?
Per 100 g, broccoli has 34 calories and white rice has 130. Broccoli is lower in calories.
Which has more protein, broccoli or white rice?
Broccoli has 2.8 g of protein per 100 g; white rice has 2.7 g. Broccoli wins on protein.
Is broccoli or white 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 broccoli — but portion size matters more than which food you pick.
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