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Brown Rice vs Pasta: Calories Compared
Brown Rice is lower in calories (123 vs 158 per 100g). Brown Rice has 2.7g protein per 100g versus 5.8g in Pasta.
Per typical serving, Brown Rice provides 248 kcal (based on a 202g portion) versus Pasta at 196 kcal (124g). The average adult needs around 2,000 calories per day, so brown rice contributes 12.4% and pasta contributes 9.8% 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 | Pasta |
|---|---|---|
| Calories | 123 kcal | 158 kcal |
| Protein | 2.7g | 5.8g |
| Carbohydrates | 25.6g | 30.9g |
| of which Sugars | 0.2g | 0.6g |
| Fat | 1g | 0.9g |
| of which Saturates | 0.3g | 0.2g |
| Fibre | 1.6g | 1.8g |
| Sodium | 4mg | 1mg |
| Potassium | 86mg | 44mg |
| Calcium | 3mg | 7mg |
| Iron | 0.6mg | 1.3mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 6µg | 26µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Pasta has more (158kcal vs 123kcal per 100g) — a difference of 35kcal. Brown Rice is the lower-calories option if that is your priority.
- Protein: Pasta has more (5.8g vs 2.7g per 100g) — a difference of 3.1g. Pasta is the stronger source of protein here.
- Carbohydrates: Pasta has more (30.9g vs 25.6g per 100g) — a difference of 5.3g.
- Sugars: Pasta has more (0.6g vs 0.2g per 100g) — a difference of 0.4g. Brown Rice is the lower-sugars option if that is your priority.
- Fat: Brown Rice has more (1g vs 0.9g per 100g) — a difference of 0.1g. Pasta is the lower-fat option if that is your priority.
- Saturated fat: Brown Rice has more (0.3g vs 0.2g per 100g) — a difference of 0.1g. Pasta is the lower-saturated fat option if that is your priority.
- Fibre: Pasta has more (1.8g vs 1.6g per 100g) — a difference of 0.2g. Pasta is the stronger source of fibre here.
- Sodium: Brown Rice has more (4mg vs 1mg per 100g) — a difference of 3mg. Pasta is the lower-sodium option if that is your priority.
- Potassium: Brown Rice has more (86mg vs 44mg per 100g) — a difference of 42mg. Brown Rice is the stronger source of potassium here.
- Calcium: Pasta has more (7mg vs 3mg per 100g) — a difference of 4mg. Pasta is the stronger source of calcium here.
- Iron: Pasta has more (1mg vs 1mg per 100g) — a difference of 1mg. Pasta 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: Pasta has more (26µg vs 6µg per 100g) — a difference of 20µg. Pasta is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
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 | Pasta | % 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, Pasta provides more at 5.8g per 100g. For lower carbohydrates, Brown Rice has fewer carbs at 25.6g per 100g.
Both brown rice and pasta 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 Pasta?
Brown Rice has 123 calories per 100g while Pasta has 158 calories per 100g. Pasta is higher in calories by 35 kcal per 100g.
Which has more protein, Brown Rice or Pasta?
Brown Rice contains 2.7g of protein per 100g. Pasta contains 5.8g of protein per 100g. Pasta has more protein.
Is Brown Rice healthier than Pasta?
Brown Rice has 123 kcal, 2.7g protein, 25.6g carbs and 1g fat per 100g. Pasta has 158 kcal, 5.8g protein, 30.9g carbs and 0.9g 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 Pasta?
Brown Rice contains 1.6g of fibre per 100g, and Pasta contains 1.8g per 100g. Pasta has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Brown Rice vs Pasta?
A typical 1 cup cooked of brown rice (202g) is around 248 calories. A typical 1 cup cooked of pasta (124g) is around 196 calories — a difference of 52 kcal per serving in favour of pasta.
Can I substitute Brown Rice for Pasta 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).