Brown Rice vs Quinoa: which is healthier?

Per 100g, Brown Rice has 112 calories, 2.6g protein, 1.8g fiber, and 0.9g fat, while Quinoa has 121 calories, 8.1g protein, 5.2g fiber, and 3.6g fat. Brown Rice is the lighter choice, while Quinoa delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Brown Rice or Quinoa?

Per 100g, Brown Rice has 112 calories and Quinoa has 121 calories, a difference of 9 calories. In practical terms, 100g (112 calories) of brown rice compares with 1 cup cooked (222 calories) of quinoa.

Which has more protein, Brown Rice or Quinoa?

Quinoa leads on protein with 8.1g per 100g; the gap is 5.5g per 100g (Brown Rice 2.6g vs Quinoa 8.1g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Brown Rice or Quinoa?

Brown Rice has 23g of carbs per 100g compared to 39.4g in Quinoa, making Brown Rice the easier fit for low-carb or keto plans. Fiber is 1.8g vs 5.2g per 100g, which also affects net carbs.

Can I substitute Brown Rice for Quinoa?

Often, yes. Swapping quinoa for brown rice shifts your meal by about 9 calories and 5.5g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Brown Rice

Quinoa

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Brown Rice vs Quinoa

Quinoa

Wins in 4 of 6 categories

Compare Brown Rice and Quinoa calories, protein, and nutrition. See which fits 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

Source: USDA FoodData Central. Brown Rice: FDC 2512380 · Quinoa: FDC 168874.

When to Choose Each

Choose Brown Rice when:

You're cutting calories (112 vs 121 per 100g)
A typical portion is 100g (112 calories)

See full Brown Rice nutrition

Choose Quinoa when:

You need more protein (8.1g vs 2.6g per 100g)
You want more fiber (5.2g vs 1.8g per 100g)

See full Quinoa nutrition

Frequently Asked Questions

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Last updated: 2026-01-30

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