Calorie comparison
Brown Rice vs Salmon
Per 100 grams, brown rice is the lighter choice by 83 calories, while salmon 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 | Salmon |
|---|---|---|
| Calories | 123 | 206 |
| Protein | 2.7 g | 22 g |
| Carbs | 26 g | 0 g |
| Fat | 1 g | 13 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
🐟 Salmon
3 oz cooked (85 g)
175 cal
18.7 g protein · 0 g carbs · 11 g fat
Frequently asked
Which has more calories, brown rice or salmon?
Per 100 g, brown rice has 123 calories and salmon has 206. Brown Rice is lower in calories.
Which has more protein, brown rice or salmon?
Brown Rice has 2.7 g of protein per 100 g; salmon has 22 g. Salmon wins on protein.
Is brown rice or salmon 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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