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

Quinoa is higher in protein with 4.4 g compared to white rice's 2.7 g. White rice has 130 calories, while quinoa has 120 calories.

White rice and quinoa are staple foods enjoyed worldwide, each offering unique nutritional profiles. This comparison will help you understand their differences in calories, protein, and other nutrients.

What Is the Difference Between White Rice and Quinoa?

White rice is a refined grain that has had its husk, bran, and germ removed. It is commonly used in various cuisines and is known for its mild flavor. Quinoa is a seed that is often classified as a whole grain, known for its nutty flavor and high protein content. It is considered a superfood due to its rich nutrient profile.

White Rice vs Quinoa: Nutrition Side by Side

Below is a side-by-side comparison of white rice and quinoa, highlighting their nutritional values.

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

Which Is Better, White Rice or Quinoa?

For weight loss: Quinoa has fewer calories at 120 compared to white rice's 130. This makes quinoa a slightly better option for those focused on calorie intake.

For muscle and protein: Quinoa provides more protein at 4.4 g, while white rice offers only 2.7 g. This makes quinoa a superior choice for those looking to increase protein consumption.

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

How to Track White rice and Quinoa Accurately

Portion sizes and macronutrient content can be easily misjudged, leading to inaccurate dietary assessments. 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 as medical advice. These values are based on a per-100g basis. 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.

Which has fewer calories?

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

What is the carbohydrate content of each?

White rice contains 28.2 g of carbs, while quinoa has 21.3 g.

How much sugar is in quinoa?

Quinoa contains 0.9 g of sugar per 100 g.

What is the fat content in white rice?

White rice has 0.3 g of fat per 100 g.

What is the fiber content in quinoa?

Quinoa contains 2.8 g of fiber per 100 g.

Key Takeaways

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