Calorie comparison
Quinoa vs White Rice
Per 100 grams, quinoa is the lighter choice by 10 calories, while quinoa 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 | Quinoa | White Rice |
|---|---|---|
| Calories | 120 | 130 |
| Protein | 4.4 g | 2.7 g |
| Carbs | 21 g | 28 g |
| Fat | 1.9 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
🌾 Quinoa
1 cup cooked (185 g)
222 cal
8.1 g protein · 38.9 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, quinoa or white rice?
Per 100 g, quinoa has 120 calories and white rice has 130. Quinoa is lower in calories.
Which has more protein, quinoa or white rice?
Quinoa has 4.4 g of protein per 100 g; white rice has 2.7 g. Quinoa wins on protein.
Is quinoa 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 quinoa — but portion size matters more than which food you pick.
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