White Rice vs Quinoa
Per 100 g, white rice gives 2.7 g protein for 130 calories, while quinoa gives 4.4 g for 120. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | White Rice | Quinoa |
|---|---|---|
| Protein | 2.7 g | 4.4 g |
| Calories | 130 | 120 |
| Carbs | 28 g | 21.3 g |
| Fats | 0.3 g | 1.9 g |
| Protein density | 8% | 15% |
Which should you pick?
- Cutting or high-protein dieting: Quinoa — more protein per calorie.
- Bulking or hard training days: White Rice packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Quinoa at 21.3 g per 100 g.
- Lowest fat: White Rice at 0.3 g per 100 g.
Frequently asked questions
- Which has more protein, white rice or quinoa?
- Quinoa has more protein — 4.4 g per 100 g versus 2.7 g.
- Which is lower in calories?
- Quinoa is lighter at 120 kcal per 100 g, compared with 130 kcal.
- Which is better for cutting?
- Quinoa — about 15% of its calories come from protein, versus 8% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap white rice for quinoa 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.