White rice vs Quinoa: Calories, Protein and Which to Choose
A side-by-side comparison of White rice and Quinoa per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | White rice | Quinoa |
|---|---|---|
| kcal | 130 | 120 |
| Protein | 2.7 g | 4.4 g |
| Carbohydrates | 28.2 g | 21.3 g |
| Sugar | 0.1 g | 0.9 g |
| Fibre | 0.4 g | 2.8 g |
| Fat | 0.3 g | 1.9 g |
| Sodium | 1 mg | 7 mg |
| Nutrient | White rice | Quinoa |
|---|---|---|
| kcal | 195 | 180 |
| Protein | 4.1 g | 6.6 g |
| Carbohydrates | 42.3 g | 32 g |
| Sugar | 0.2 g | 1.4 g |
| Fibre | 0.6 g | 4.2 g |
| Fat | 0.4 g | 2.8 g |
| Sodium | 2 mg | 11 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Quinoa has 1.7 g more protein per 100 g.
- Calories per 100 g are similar.
- Quinoa has more fibre: 2.8 g versus 0.4 g per 100 g.
Swap equivalents
- 100 g of White rice has the same calories as 110 g of Quinoa.
Frequently asked questions
Which is better: White rice or Quinoa?
It depends on your goal. Per 100 g, White rice has 130 kcal and 2.7 g of protein; Quinoa has 120 kcal and 4.4 g. Quinoa has 1.7 g more protein per 100 g. Calories per 100 g are similar. Both fit a balanced diet — the daily total is what matters.
Can I swap White rice for Quinoa?
Yes. To keep calories the same, swap 100 g of White rice for about 110 g of Quinoa. In the meal plan generator, food swaps do this maths while keeping the meal on target.
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Generate my meal plan