Which has more calories, brown rice or pasta?

Per 100 g, brown rice has 123 calories and pasta has 158. Brown Rice is lower in calories.

Which has more protein, brown rice or pasta?

Brown Rice has 2.7 g of protein per 100 g; pasta has 5.8 g. Pasta wins on protein.

Is brown rice or pasta 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.

Calorie comparison

Brown Rice vs Pasta

Per 100 grams, brown rice is the lighter choice by 35 calories, while pasta delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.

Brown Rice nutrition →Pasta nutrition →

Per 100 grams

Per 100 g	Brown Rice	Pasta
Calories	123	158
Protein	2.7 g	5.8 g
Carbs	26 g	31 g
Fat	1 g	0.9 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

🍝 Pasta

1 cup cooked (140 g)

221 cal

8.1 g protein · 43.4 g carbs · 1.3 g fat

Frequently asked

Which has more calories, brown rice or pasta?
Per 100 g, brown rice has 123 calories and pasta has 158. Brown Rice is lower in calories.
Which has more protein, brown rice or pasta?
Brown Rice has 2.7 g of protein per 100 g; pasta has 5.8 g. Pasta wins on protein.
Is brown rice or pasta 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.

More comparisons

Brown Rice vs Barley Brown Rice vs Quinoa Brown Rice vs White Rice Brown Rice vs Couscous Brown Rice vs Rice Noodles

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