Brown Rice vs Quinoa: Calories and Nutrition Compared (2026)

Quinoa is higher in protein at 4.4 g compared to brown rice's 2.3 g. Brown rice has fewer calories at 112, while quinoa has 120 calories.

Brown rice and quinoa are popular grains, each offering unique nutritional benefits. This comparison examines their calorie counts, protein levels, and other important nutrients.

What Is the Difference Between Brown Rice and Quinoa?

Brown rice is a whole grain that retains its bran and germ, making it more nutritious than white rice. It is a good source of carbohydrates and fiber. Quinoa is a seed often classified as a whole grain, known for its high protein content and essential amino acids. It is gluten-free and rich in fiber.

Brown Rice vs Quinoa: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional profiles of brown rice and quinoa.

Nutrient (per 100 g)	Brown rice (cooked)	Quinoa (cooked)
Calories	112 kcal	120 kcal
Protein	2.3 g	4.4 g
Carbs	23.5 g	21.3 g
Sugar	0.4 g	0.9 g
Fat	0.8 g	1.9 g
Fiber	1.8 g	2.8 g
Sodium	1 mg	7 mg

Which Is Better, Brown Rice or Quinoa?

For weight loss: Brown rice has fewer calories at 112 compared to quinoa's 120, making it a slightly better option for weight loss.

For muscle and protein: Quinoa provides more protein at 4.4 g, compared to brown rice's 2.3 g, making it a superior choice for muscle building.

For low-carb or low-sugar: Brown rice has 23.5 g of carbs and 0.4 g of sugar, while quinoa has 21.3 g of carbs and 0.9 g of sugar, making brown rice lower in carbs.

How to Track Brown rice and Quinoa Accurately

Portion sizes and macro content can be easily misjudged, affecting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Quinoa has more protein at 4.4 g per 100 g, while brown rice has 2.3 g.

Which has fewer calories?

Brown rice has fewer calories at 112 per 100 g compared to quinoa's 120.

What is the carbohydrate content of brown rice?

Brown rice contains 23.5 g of carbohydrates per 100 g.

What is the fiber content of quinoa?

Quinoa contains 2.8 g of fiber per 100 g.

How much fat is in brown rice?

Brown rice has 0.8 g of fat per 100 g.

What is the sugar content in quinoa?

Quinoa has 0.9 g of sugar per 100 g.

Key Takeaways

• Brown rice: 112 calories per 100 g.
• Quinoa: 120 calories per 100 g.
• Brown rice: 2.3 g protein per 100 g.
• Quinoa: 4.4 g protein per 100 g.
• Brown rice: 23.5 g carbs per 100 g.
• Quinoa: 21.3 g carbs per 100 g.