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Brown Rice vs Olive Oil: Calories Compared
Brown Rice is lower in calories (123 vs 884 per 100g). Brown Rice has 2.7g protein per 100g versus 0g in Olive Oil.
Per typical serving, Brown Rice provides 248 kcal (based on a 202g portion) versus Olive Oil at 124 kcal (14g). The average adult needs around 2,000 calories per day, so brown rice contributes 12.4% and olive oil contributes 6.2% 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 | Brown Rice | Olive Oil |
|---|---|---|
| Calories | 123 kcal | 884 kcal |
| Protein | 2.7g | 0g |
| Carbohydrates | 25.6g | 0g |
| of which Sugars | 0.2g | 0g |
| Fat | 1g | 100g |
| of which Saturates | 0.3g | 13.8g |
| Fibre | 1.6g | 0g |
| Sodium | 4mg | 2mg |
| Potassium | 86mg | 1mg |
| Calcium | 3mg | 1mg |
| Iron | 0.6mg | 0.6mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 6µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Olive Oil has more (884kcal vs 123kcal per 100g) — a difference of 761kcal. Brown Rice is the lower-calories option if that is your priority.
- Protein: Brown Rice has more (2.7g vs 0g per 100g) — a difference of 2.7g. Brown Rice is the stronger source of protein here.
- Carbohydrates: Brown Rice has more (25.6g vs 0g per 100g) — a difference of 25.6g.
- Sugars: Brown Rice has more (0.2g vs 0g per 100g) — a difference of 0.2g. Olive Oil is the lower-sugars option if that is your priority.
- Fat: Olive Oil has more (100g vs 1g per 100g) — a difference of 99g. Brown Rice is the lower-fat option if that is your priority.
- Saturated fat: Olive Oil has more (13.8g vs 0.3g per 100g) — a difference of 13.5g. Brown Rice is the lower-saturated fat option if that is your priority.
- Fibre: Brown Rice has more (1.6g vs 0g per 100g) — a difference of 1.6g. Brown Rice is the stronger source of fibre here.
- Sodium: Brown Rice has more (4mg vs 2mg per 100g) — a difference of 2mg. Olive Oil is the lower-sodium option if that is your priority.
- Potassium: Brown Rice has more (86mg vs 1mg per 100g) — a difference of 85mg. Brown Rice is the stronger source of potassium here.
- Calcium: Brown Rice has more (3mg vs 1mg per 100g) — a difference of 2mg. Brown Rice is the stronger source of calcium here.
- Iron: both foods contain the same amount (1mg per 100g).
- 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 0µg per 100g) — a difference of 6µg. Brown Rice is the stronger source of selenium here.
- Riboflavin (b2): Brown Rice has more (0mg vs 0mg per 100g) — a difference of 0mg. Brown Rice 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 | Brown Rice | % DV | Olive Oil | % 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, Brown Rice provides more at 2.7g per 100g. For lower carbohydrates, Olive Oil has fewer carbs at 0g per 100g.
Both brown rice and olive oil 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, Brown Rice or Olive Oil?
Brown Rice has 123 calories per 100g while Olive Oil has 884 calories per 100g. Olive Oil is higher in calories by 761 kcal per 100g.
Which has more protein, Brown Rice or Olive Oil?
Brown Rice contains 2.7g of protein per 100g. Olive Oil contains 0g of protein per 100g. Brown Rice has more protein.
Is Brown Rice healthier than Olive Oil?
Brown Rice has 123 kcal, 2.7g protein, 25.6g carbs and 1g fat per 100g. Olive Oil has 884 kcal, 0g protein, 0g carbs and 100g 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, Brown Rice or Olive Oil?
Brown Rice contains 1.6g of fibre per 100g, and Olive Oil contains 0g per 100g. Brown Rice has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Brown Rice vs Olive Oil?
A typical 1 cup cooked of brown rice (202g) is around 248 calories. A typical 1 tablespoon of olive oil (14g) is around 124 calories — a difference of 124 kcal per serving in favour of olive oil.
Can I substitute Brown Rice for Olive Oil 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).