Calorie comparison
Brown Rice vs Chicken Breast
Per 100 grams, brown rice is the lighter choice by 42 calories, while chicken breast 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 | Brown Rice | Chicken Breast |
|---|---|---|
| Calories | 123 | 165 |
| Protein | 2.7 g | 31 g |
| Carbs | 26 g | 0 g |
| Fat | 1 g | 3.6 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
🍚 Brown Rice
1 cup cooked (195 g)
240 cal
5.3 g protein · 50.7 g carbs · 2 g fat
🍗 Chicken Breast
3 oz cooked (85 g)
140 cal
26.4 g protein · 0 g carbs · 3.1 g fat
Frequently asked
Which has more calories, brown rice or chicken breast?
Per 100 g, brown rice has 123 calories and chicken breast has 165. Brown Rice is lower in calories.
Which has more protein, brown rice or chicken breast?
Brown Rice has 2.7 g of protein per 100 g; chicken breast has 31 g. Chicken Breast wins on protein.
Is brown rice or chicken breast 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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