Calorie comparison
Spinach vs White Rice
Per 100 grams, spinach is the lighter choice by 107 calories, while spinach 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 | Spinach | White Rice |
|---|---|---|
| Calories | 23 | 130 |
| Protein | 2.9 g | 2.7 g |
| Carbs | 3.6 g | 28 g |
| Fat | 0.4 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
🥬 Spinach
1 cup (30 g)
7 cal
0.9 g protein · 1.1 g carbs · 0.1 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, spinach or white rice?
Per 100 g, spinach has 23 calories and white rice has 130. Spinach is lower in calories.
Which has more protein, spinach or white rice?
Spinach has 2.9 g of protein per 100 g; white rice has 2.7 g. Spinach wins on protein.
Is spinach 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 spinach — but portion size matters more than which food you pick.
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