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Quinoa vs Brown Rice: Calories Compared
Quinoa is lower in calories (120 vs 123 per 100g). Quinoa has 4.4g protein per 100g versus 2.7g in Brown Rice.
Per typical serving, Quinoa provides 222 kcal (based on a 185g portion) versus Brown Rice at 248 kcal (202g). The average adult needs around 2,000 calories per day, so quinoa contributes 11.1% 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 | Quinoa | Brown Rice |
|---|---|---|
| Calories | 120 kcal | 123 kcal |
| Protein | 4.4g | 2.7g |
| Carbohydrates | 21.3g | 25.6g |
| of which Sugars | 0.9g | 0.2g |
| Fat | 1.9g | 1g |
| of which Saturates | 0.2g | 0.3g |
| Fibre | 2.8g | 1.6g |
| Sodium | 7mg | 4mg |
| Potassium | 172mg | 86mg |
| Calcium | 17mg | 3mg |
| Iron | 1.5mg | 0.6mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 3µg | 6µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Brown Rice has more (123kcal vs 120kcal per 100g) — a difference of 3kcal. Quinoa is the lower-calories option if that is your priority.
- Protein: Quinoa has more (4.4g vs 2.7g per 100g) — a difference of 1.7g. Quinoa is the stronger source of protein here.
- Carbohydrates: Brown Rice has more (25.6g vs 21.3g per 100g) — a difference of 4.3g.
- Sugars: Quinoa 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: Quinoa has more (1.9g vs 1g per 100g) — a difference of 0.9g. Brown Rice 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. Quinoa is the lower-saturated fat option if that is your priority.
- Fibre: Quinoa has more (2.8g vs 1.6g per 100g) — a difference of 1.2g. Quinoa is the stronger source of fibre here.
- Sodium: Quinoa has more (7mg vs 4mg per 100g) — a difference of 3mg. Brown Rice is the lower-sodium option if that is your priority.
- Potassium: Quinoa has more (172mg vs 86mg per 100g) — a difference of 86mg. Quinoa is the stronger source of potassium here.
- Calcium: Quinoa has more (17mg vs 3mg per 100g) — a difference of 14mg. Quinoa is the stronger source of calcium here.
- Iron: Quinoa has more (2mg vs 1mg per 100g) — a difference of 1mg. Quinoa 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 3µg per 100g) — a difference of 3µg. 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 | Quinoa | % 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, Quinoa is the lower-calorie option at 120 kcal per 100g. If you need more protein, Quinoa provides more at 4.4g per 100g. For lower carbohydrates, Quinoa has fewer carbs at 21.3g per 100g.
Both quinoa 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, Quinoa or Brown Rice?
Quinoa has 120 calories per 100g while Brown Rice has 123 calories per 100g. Brown Rice is higher in calories by 3 kcal per 100g.
Which has more protein, Quinoa or Brown Rice?
Quinoa contains 4.4g of protein per 100g. Brown Rice contains 2.7g of protein per 100g. Quinoa has more protein.
Is Quinoa healthier than Brown Rice?
Quinoa has 120 kcal, 4.4g protein, 21.3g carbs and 1.9g 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, Quinoa or Brown Rice?
Quinoa contains 2.8g of fibre per 100g, and Brown Rice contains 1.6g per 100g. Quinoa has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Quinoa vs Brown Rice?
A typical 1 cup cooked of quinoa (185g) is around 222 calories. A typical 1 cup cooked of brown rice (202g) is around 248 calories — a difference of 26 kcal per serving in favour of quinoa.
Can I substitute Quinoa 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).