Which has more calories, brown rice or quinoa?

Per 100 g, brown rice has 123 calories and quinoa has 120. Quinoa is lower in calories.

Which has more protein, brown rice or quinoa?

Brown Rice has 2.7 g of protein per 100 g; quinoa has 4.4 g. Quinoa wins on protein.

Is brown rice or quinoa 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 quinoa — but portion size matters more than which food you pick.

Calorie comparison

Brown Rice vs Quinoa

Per 100 grams, quinoa is the lighter choice by 3 calories, while quinoa delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.

Brown Rice nutrition →Quinoa nutrition →

Per 100 grams

Per 100 g	Brown Rice	Quinoa
Calories	123	120
Protein	2.7 g	4.4 g
Carbs	26 g	21 g
Fat	1 g	1.9 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

🌾 Quinoa

1 cup cooked (185 g)

222 cal

8.1 g protein · 38.9 g carbs · 3.5 g fat

Frequently asked

Which has more calories, brown rice or quinoa?
Per 100 g, brown rice has 123 calories and quinoa has 120. Quinoa is lower in calories.
Which has more protein, brown rice or quinoa?
Brown Rice has 2.7 g of protein per 100 g; quinoa has 4.4 g. Quinoa wins on protein.
Is brown rice or quinoa 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 quinoa — but portion size matters more than which food you pick.

More comparisons

Brown Rice vs Barley Brown Rice vs White Rice Brown Rice vs Couscous Brown Rice vs Rice Noodles Brown Rice vs Pasta

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