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

Quinoa, 4.4 g, is higher in protein than white rice, 2.7 g. Quinoa, 120 calories, is lower in calories than white rice, 130 calories.

Quinoa and white rice are staple foods that differ significantly in their nutritional content. Understanding these differences can help inform dietary choices.

What Is the Difference Between Quinoa and White Rice?

Quinoa is a grain-like seed that is high in protein and gluten-free. It is often considered a superfood due to its nutrient density. White rice is a refined grain that is commonly used as a staple food around the world. It is lower in fiber and nutrients compared to whole grains.

Quinoa vs White Rice: Nutrition Side by Side

The following table provides a side-by-side comparison of quinoa and white rice based on their nutritional values.

Nutrient (per 100 g)	Quinoa (cooked)	White rice (cooked)
Calories	120 kcal	130 kcal
Protein	4.4 g	2.7 g
Carbs	21.3 g	28.2 g
Sugar	0.9 g	0.1 g
Fat	1.9 g	0.3 g
Fiber	2.8 g	0.4 g
Sodium	7 mg	1 mg

Which Is Better, Quinoa or White Rice?

For weight loss: Quinoa has 120 calories, while white rice has 130 calories. The difference in calories may influence choices for those aiming to reduce calorie intake.

For muscle and protein: Quinoa contains 4.4 g of protein, which is higher than white rice's 2.7 g. This makes quinoa a better option for those looking to increase protein intake.

For low-carb or low-sugar: Quinoa has 21.3 g of carbohydrates and 0.9 g of sugar, while white rice has 28.2 g of carbohydrates and 0.1 g of sugar. Quinoa is lower in carbs and higher in fiber.

How to Track Quinoa and White rice Accurately

Portion sizes and macronutrient content can be easy to misjudge, leading to unintended 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 only and are not intended as medical advice. Always consult with 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 4.4 g of protein, while white rice has 2.7 g of protein.

Which has fewer calories?

Quinoa contains 120 calories, whereas white rice contains 130 calories.

What is the carbohydrate content of quinoa?

Quinoa has 21.3 g of carbohydrates per 100 g.

What is the fiber content of white rice?

White rice has 0.4 g of fiber per 100 g.

How much fat is in quinoa?

Quinoa contains 1.9 g of fat per 100 g.

What is the sodium content in white rice?

White rice has 1 mg of sodium per 100 g.

Key Takeaways

• Quinoa has 120 calories per 100 g.
• White rice has 130 calories per 100 g.
• Quinoa contains 4.4 g of protein per 100 g.
• White rice contains 2.7 g of protein per 100 g.
• Quinoa has 21.3 g of carbohydrates per 100 g.
• White rice has 28.2 g of carbohydrates per 100 g.