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

Risotto has 3.5 g of protein and 166 calories, while White Rice has 2.7 g of protein and 130 calories. Therefore, Risotto is higher in protein and calories.

Risotto and White Rice are popular staple foods, each with distinct nutritional profiles. Understanding their differences can help in making informed dietary choices.

What Is the Difference Between Risotto and White Rice?

Risotto is a creamy Italian rice dish made with Arborio rice, often cooked with broth and various ingredients. It typically has a higher fat content due to added butter or cheese. White rice is a refined grain that has had its husk, bran, and germ removed. It is commonly used as a side dish or base for various meals.

Risotto vs White Rice: Nutrition Side by Side

The following comparison highlights the nutritional differences between Risotto and White Rice.

Nutrient (per 100 g)	Risotto	White rice (cooked)
Calories	166 kcal	130 kcal
Protein	3.5 g	2.7 g
Carbs	20 g	28.2 g
Sugar	0.8 g	0.1 g
Fat	7.5 g	0.3 g
Fiber	0.6 g	0.4 g
Sodium	360 mg	1 mg

Which Is Better, Risotto or White Rice?

For weight loss: White Rice has fewer calories at 130 compared to Risotto's 166 calories, making it a better option for weight loss.

For muscle and protein: Risotto contains 3.5 g of protein, which is higher than White Rice's 2.7 g, making it more suitable for muscle building.

For low-carb or low-sugar: White Rice has more carbohydrates at 28.2 g compared to Risotto's 20 g, and both have low sugar content, with White Rice at 0.1 g and Risotto at 0.8 g.

How to Track Risotto and White rice Accurately

Portion sizes and macronutrient ratios can be easy to misjudge when preparing meals. 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 recommendations. Values are per 100 g: Risotto from Open Food Facts (aggregated plain entries), White rice from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Risotto has 3.5 g of protein, while White Rice has 2.7 g.

Which has fewer calories?

White Rice has 130 calories, whereas Risotto has 166 calories.

What are the carbohydrate contents?

Risotto contains 20 g of carbohydrates, while White Rice has 28.2 g.

How much fat is in each?

Risotto has 7.5 g of fat, while White Rice has only 0.3 g.

What is the sugar content in each?

Risotto has 0.8 g of sugar, and White Rice has 0.1 g.

What is the sodium level in both?

Risotto contains 360 mg of sodium, while White Rice has 1 mg.

Key Takeaways

• Risotto: 166 calories, 3.5 g protein, 20 g carbs, 7.5 g fat, 0.6 g fiber, 360 mg sodium.
• White Rice: 130 calories, 2.7 g protein, 28.2 g carbs, 0.3 g fat, 0.4 g fiber, 1 mg sodium.
• Risotto has higher fat content at 7.5 g compared to 0.3 g in White Rice.
• White Rice is lower in calories, making it a lighter option.
• Both foods have low sugar content, with White Rice having the least.
• Risotto provides more protein, beneficial for muscle development.