Brown Rice vs Pasta
Per 100 g, brown rice gives 2.7 g protein for 123 calories, while pasta gives 5 g for 131. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Brown Rice | Pasta |
|---|---|---|
| Protein | 2.7 g | 5 g |
| Calories | 123 | 131 |
| Carbs | 25.6 g | 25 g |
| Fats | 1 g | 1.1 g |
| Protein density | 9% | 15% |
Which should you pick?
- Cutting or high-protein dieting: Pasta — more protein per calorie.
- Bulking or hard training days: Pasta packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Pasta at 25 g per 100 g.
- Lowest fat: Brown Rice at 1 g per 100 g.
Frequently asked questions
- Which has more protein, brown rice or pasta?
- Pasta has more protein — 5 g per 100 g versus 2.7 g.
- Which is lower in calories?
- Brown Rice is lighter at 123 kcal per 100 g, compared with 131 kcal.
- Which is better for cutting?
- Pasta — about 15% of its calories come from protein, versus 9% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap brown rice for pasta in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.