Calorie comparison
Brown Rice vs Sushi Roll
Per 100 grams, brown rice is the lighter choice by 22 calories, while sushi roll 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 | Sushi Roll |
|---|---|---|
| Calories | 123 | 145 |
| Protein | 2.7 g | 5.8 g |
| Carbs | 26 g | 28 g |
| Fat | 1 g | 1.4 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
🍣 Sushi Roll
6 pieces (170 g)
247 cal
9.9 g protein · 47.6 g carbs · 2.4 g fat
Frequently asked
Which has more calories, brown rice or sushi roll?
Per 100 g, brown rice has 123 calories and sushi roll has 145. Brown Rice is lower in calories.
Which has more protein, brown rice or sushi roll?
Brown Rice has 2.7 g of protein per 100 g; sushi roll has 5.8 g. Sushi Roll wins on protein.
Is brown rice or sushi roll 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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