Calorie comparison
Protein Shake vs White Rice
Per 100 grams, protein shake is the lighter choice by 78 calories, while protein shake 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 | Protein Shake | White Rice |
|---|---|---|
| Calories | 52 | 130 |
| Protein | 8 g | 2.7 g |
| Carbs | 4 g | 28 g |
| Fat | 1 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
🥤 Protein Shake
1 scoop in water (350 g)
182 cal
28 g protein · 14 g carbs · 3.5 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, protein shake or white rice?
Per 100 g, protein shake has 52 calories and white rice has 130. Protein Shake is lower in calories.
Which has more protein, protein shake or white rice?
Protein Shake has 8 g of protein per 100 g; white rice has 2.7 g. Protein Shake wins on protein.
Is protein shake 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 protein shake — but portion size matters more than which food you pick.
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