Calorie comparison
Egg vs White Rice
Per 100 grams, white rice is the lighter choice by 25 calories, while egg 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 | Egg | White Rice |
|---|---|---|
| Calories | 155 | 130 |
| Protein | 13 g | 2.7 g |
| Carbs | 1.1 g | 28 g |
| Fat | 11 g | 0.3 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
🥚 Egg
1 large (50 g)
78 cal
6.5 g protein · 0.6 g carbs · 5.5 g fat
🍚 White Rice
1 cup cooked (158 g)
205 cal
4.3 g protein · 44.2 g carbs · 0.5 g fat
Frequently asked
Which has more calories, egg or white rice?
Per 100 g, egg has 155 calories and white rice has 130. White Rice is lower in calories.
Which has more protein, egg or white rice?
Egg has 13 g of protein per 100 g; white rice has 2.7 g. Egg wins on protein.
Is egg or white rice 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 white rice — but portion size matters more than which food you pick.
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