Is Brown Rice or Quinoa healthier?

Both Brown Rice and Quinoa can be part of a healthy diet. Brown Rice has fewer calories per 100g (112 vs 121). Quinoa has more protein.

Which has more calories, Brown Rice or Quinoa?

Per 100g, Brown Rice has 112 calories and Quinoa has 121 calories. Brown Rice is the lower-calorie option.

Can I substitute Brown Rice for Quinoa?

Yes, Brown Rice and Quinoa can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Brown Rice

Quinoa

All Comparisons

Brown Rice vs Quinoa

Quinoa

Wins in 4 of 6 categories

Compare Brown Rice and Quinoa calories, protein, and nutrition. See which is better for your diet goals.

Verdict (USDA data)

Per 100g, Brown Rice has 112 calories vs Quinoa's 121. Quinoa has more protein (8.1g vs 2.6g) and more fiber (5.2g vs 1.8g).

Sources: Brown Rice (FDC 2512380) · Quinoa (FDC 168874)

Nutrition Comparison (per 100g)

Nutrient	Brown Rice		Quinoa
Calories	112	vs	121
Protein	2.6g	vs	8.1g
Carbs	23g	vs	39.4g
Fat	0.9g	vs	3.6g
Fiber	1.8g	vs	5.2g
Sodium	1mg	vs	0mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

When to Choose Each

Choose Brown Rice when:

You want fewer calories
You prefer the taste of Brown Rice

See full Brown Rice nutrition

Choose Quinoa when:

Calories aren't your main concern
You want more protein
You want more fiber

See full Quinoa nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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