Foods · Comparisons
Quinoa (cooked) vs Brown rice (cooked): calories and nutrition compared
The short answer
Gram for gram, quinoa (cooked) and brown rice (cooked) are about the same in calories. Per 100 g: quinoa (cooked) ≈120 calories, brown rice (cooked) ≈123. In a typical portion, 1 cup of quinoa (cooked) is about 222 calories and 1 cup of brown rice (cooked) about 248.
Side by side, per 100 g
| Per 100 g | Quinoa (cooked) | Brown rice (cooked) |
|---|---|---|
| Calories | 120 kcal | 123 kcal |
| Protein | 4.4 g | 2.7 g |
| Carbohydrate | 21.3 g | 25.6 g |
| of which sugars | 0.9 g | 0.2 g |
| Fibre | 2.8 g | 1.6 g |
| Fat | 1.9 g | 1 g |
Per typical portion
| Portion | Grams | Calories | Protein | |
|---|---|---|---|---|
| Quinoa (cooked) | 1 cup | 185 g | 222 | 8.1 g |
| Brown rice (cooked) | 1 cup | 202 g | 248 | 5.5 g |
Protein per 100 calories
Per 100 calories: about 3.7 g of protein in quinoa (cooked), about 2.2 g in brown rice (cooked).
Which one to pick
- More protein per calorie: Quinoa (cooked).
- More fiber: Quinoa (cooked).
Both can fit your day. How much you eat changes the total more than which one you pick, so weigh or measure the portion when it matters.
Source
Nutrient values from USDA FoodData Central: Quinoa (cooked) (FDC 168917), Brown rice (cooked) (FDC 169704).
Full nutrition pages: Quinoa (cooked) · Brown rice (cooked)