Quinoa vs white rice: calories and protein
Calories, protein, carbs and fat in quinoa and white rice, side by side. A portion of each weighs differently, so per portion the result can differ from per 100 g.
| Per portion | Quinoa100 g | White rice100 g |
|---|---|---|
| Calories | 120 kcal | 130 kcal |
| Protein | 4 g | 3 g |
| Carbs | 21 g | 28 g |
| Fat | 2 g | 0 g |
| Fiber | 3 g | 0 g |
| Sugar | 1 g | 0 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 7 mg | 1 mg |
- Fewer calories: quinoa (10 kcal less)
- More protein: quinoa (1 g more)
| Per portion | Quinoa1 cup (185 g) | White rice1 cup (158 g) |
|---|---|---|
| Calories | 222 kcal | 205 kcal |
| Protein | 8 g | 4 g |
| Carbs | 39 g | 45 g |
| Fat | 4 g | 0 g |
| Fiber | 5 g | 1 g |
| Sugar | 2 g | 0 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 13 mg | 2 mg |
- Fewer calories: white rice (17 kcal less)
- More protein: quinoa (4 g more)
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central.
