Calorie comparison
Brown Rice vs Sourdough Bread
Per 100 grams, brown rice is the lighter choice by 166 calories, while sourdough bread 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 | Sourdough Bread |
|---|---|---|
| Calories | 123 | 289 |
| Protein | 2.7 g | 12 g |
| Carbs | 26 g | 56 g |
| Fat | 1 g | 1.8 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
🍞 Sourdough Bread
1 slice (36 g)
104 cal
4.3 g protein · 20.2 g carbs · 0.6 g fat
Frequently asked
Which has more calories, brown rice or sourdough bread?
Per 100 g, brown rice has 123 calories and sourdough bread has 289. Brown Rice is lower in calories.
Which has more protein, brown rice or sourdough bread?
Brown Rice has 2.7 g of protein per 100 g; sourdough bread has 12 g. Sourdough Bread wins on protein.
Is brown rice or sourdough bread 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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