Calorie comparison
Brown Rice vs Waffle
Per 100 grams, brown rice is the lighter choice by 168 calories, while waffle 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 | Waffle |
|---|---|---|
| Calories | 123 | 291 |
| Protein | 2.7 g | 8 g |
| Carbs | 26 g | 33 g |
| Fat | 1 g | 14 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
🧇 Waffle
1 waffle (75 g)
218 cal
6 g protein · 24.8 g carbs · 10.5 g fat
Frequently asked
Which has more calories, brown rice or waffle?
Per 100 g, brown rice has 123 calories and waffle has 291. Brown Rice is lower in calories.
Which has more protein, brown rice or waffle?
Brown Rice has 2.7 g of protein per 100 g; waffle has 8 g. Waffle wins on protein.
Is brown rice or waffle 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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