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Brown Rice vs Popcorn: Calories Compared
Brown Rice is lower in calories (123 vs 387 per 100g). Brown Rice has 2.7g protein per 100g versus 12.9g in Popcorn.
Per typical serving, Brown Rice provides 248 kcal (based on a 202g portion) versus Popcorn at 31 kcal (8g). The average adult needs around 2,000 calories per day, so brown rice contributes 12.4% and popcorn contributes 1.5% 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 | Popcorn |
|---|---|---|
| Calories | 123 kcal | 387 kcal |
| Protein | 2.7g | 12.9g |
| Carbohydrates | 25.6g | 77.8g |
| of which Sugars | 0.2g | 0.9g |
| Fat | 1g | 4.5g |
| of which Saturates | 0.3g | 0.6g |
| Fibre | 1.6g | 14.5g |
| Sodium | 4mg | 8mg |
| Potassium | 86mg | 329mg |
| Calcium | 3mg | 7mg |
| Iron | 0.6mg | 3.2mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 10µg |
| Selenium | 6µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Popcorn has more (387kcal vs 123kcal per 100g) — a difference of 264kcal. Brown Rice is the lower-calories option if that is your priority.
- Protein: Popcorn has more (12.9g vs 2.7g per 100g) — a difference of 10.2g. Popcorn is the stronger source of protein here.
- Carbohydrates: Popcorn has more (77.8g vs 25.6g per 100g) — a difference of 52.2g.
- Sugars: Popcorn has more (0.9g vs 0.2g per 100g) — a difference of 0.7g. Brown Rice is the lower-sugars option if that is your priority.
- Fat: Popcorn has more (4.5g vs 1g per 100g) — a difference of 3.5g. Brown Rice is the lower-fat option if that is your priority.
- Saturated fat: Popcorn has more (0.6g vs 0.3g per 100g) — a difference of 0.3g. Brown Rice is the lower-saturated fat option if that is your priority.
- Fibre: Popcorn has more (14.5g vs 1.6g per 100g) — a difference of 12.9g. Popcorn is the stronger source of fibre here.
- Sodium: Popcorn has more (8mg vs 4mg per 100g) — a difference of 4mg. Brown Rice is the lower-sodium option if that is your priority.
- Potassium: Popcorn has more (329mg vs 86mg per 100g) — a difference of 243mg. Popcorn is the stronger source of potassium here.
- Calcium: Popcorn has more (7mg vs 3mg per 100g) — a difference of 4mg. Popcorn is the stronger source of calcium here.
- Iron: Popcorn has more (3mg vs 1mg per 100g) — a difference of 3mg. Popcorn is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Popcorn has more (10µg vs 0µg per 100g) — a difference of 10µg. Popcorn is the stronger source of vitamin A here.
- 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): 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 | Popcorn | % 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, Popcorn provides more at 12.9g per 100g. For lower carbohydrates, Brown Rice has fewer carbs at 25.6g per 100g.
Both brown rice and popcorn 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 Popcorn?
Brown Rice has 123 calories per 100g while Popcorn has 387 calories per 100g. Popcorn is higher in calories by 264 kcal per 100g.
Which has more protein, Brown Rice or Popcorn?
Brown Rice contains 2.7g of protein per 100g. Popcorn contains 12.9g of protein per 100g. Popcorn has more protein.
Is Brown Rice healthier than Popcorn?
Brown Rice has 123 kcal, 2.7g protein, 25.6g carbs and 1g fat per 100g. Popcorn has 387 kcal, 12.9g protein, 77.8g carbs and 4.5g 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 Popcorn?
Brown Rice contains 1.6g of fibre per 100g, and Popcorn contains 14.5g per 100g. Popcorn has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Brown Rice vs Popcorn?
A typical 1 cup cooked of brown rice (202g) is around 248 calories. A typical 1 cup popped of popcorn (8g) is around 31 calories — a difference of 217 kcal per serving in favour of popcorn.
Can I substitute Brown Rice for Popcorn 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).