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Almonds vs Brown Rice: Calories Compared
Brown Rice is lower in calories (123 vs 579 per 100g). Almonds has 21.1g protein per 100g versus 2.7g in Brown Rice.
Per typical serving, Almonds provides 162 kcal (based on a 28g portion) versus Brown Rice at 248 kcal (202g). The average adult needs around 2,000 calories per day, so almonds contributes 8.1% and brown rice contributes 12.4% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Almonds | Brown Rice |
|---|---|---|
| Calories | 579 kcal | 123 kcal |
| Protein | 21.1g | 2.7g |
| Carbohydrates | 21.6g | 25.6g |
| of which Sugars | 4.3g | 0.2g |
| Fat | 49.9g | 1g |
| of which Saturates | 3.8g | 0.3g |
| Fibre | 12.5g | 1.6g |
| Sodium | 1mg | 4mg |
| Potassium | 733mg | 86mg |
| Calcium | 269mg | 3mg |
| Iron | 3.7mg | 0.6mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 4µg | 6µg |
| Riboflavin (B2) | 1.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Almonds has more (579kcal vs 123kcal per 100g) — a difference of 456kcal. Brown Rice is the lower-calories option if that is your priority.
- Protein: Almonds has more (21.1g vs 2.7g per 100g) — a difference of 18.4g. Almonds is the stronger source of protein here.
- Carbohydrates: Brown Rice has more (25.6g vs 21.6g per 100g) — a difference of 4g.
- Sugars: Almonds has more (4.3g vs 0.2g per 100g) — a difference of 4.1g. Brown Rice is the lower-sugars option if that is your priority.
- Fat: Almonds has more (49.9g vs 1g per 100g) — a difference of 48.9g. Brown Rice is the lower-fat option if that is your priority.
- Saturated fat: Almonds has more (3.8g vs 0.3g per 100g) — a difference of 3.5g. Brown Rice is the lower-saturated fat option if that is your priority.
- Fibre: Almonds has more (12.5g vs 1.6g per 100g) — a difference of 10.9g. Almonds is the stronger source of fibre here.
- Sodium: Brown Rice has more (4mg vs 1mg per 100g) — a difference of 3mg. Almonds is the lower-sodium option if that is your priority.
- Potassium: Almonds has more (733mg vs 86mg per 100g) — a difference of 647mg. Almonds is the stronger source of potassium here.
- Calcium: Almonds has more (269mg vs 3mg per 100g) — a difference of 266mg. Almonds is the stronger source of calcium here.
- Iron: Almonds has more (4mg vs 1mg per 100g) — a difference of 3mg. Almonds is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: Brown Rice has more (6µg vs 4µg per 100g) — a difference of 2µg. Brown Rice is the stronger source of selenium here.
- Riboflavin (b2): Almonds has more (1mg vs 0mg per 100g) — a difference of 1mg. Almonds is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Almonds | % DV | Brown Rice | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Brown Rice is the lower-calorie option at 123 kcal per 100g. If you need more protein, Almonds provides more at 21.1g per 100g. For lower carbohydrates, Almonds has fewer carbs at 21.6g per 100g.
Both almonds and brown rice can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Almonds or Brown Rice?
Almonds has 579 calories per 100g while Brown Rice has 123 calories per 100g. Almonds is higher in calories by 456 kcal per 100g.
Which has more protein, Almonds or Brown Rice?
Almonds contains 21.1g of protein per 100g. Brown Rice contains 2.7g of protein per 100g. Almonds has more protein.
Is Almonds healthier than Brown Rice?
Almonds has 579 kcal, 21.1g protein, 21.6g carbs and 49.9g fat per 100g. Brown Rice has 123 kcal, 2.7g protein, 25.6g carbs and 1g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Almonds or Brown Rice?
Almonds contains 12.5g of fibre per 100g, and Brown Rice contains 1.6g per 100g. Almonds has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Almonds vs Brown Rice?
A typical a handful of almonds (28g) is around 162 calories. A typical 1 cup cooked of brown rice (202g) is around 248 calories — a difference of 86 kcal per serving in favour of almonds.
Can I substitute Almonds for Brown Rice in recipes?
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).