White rice vs Quinoa: nutrition comparison
Per 100 g · cooked, enriched long-grain vs cooked
Per 100 g, white rice has 130 kcal and 2.7 g protein, while quinoa has 120 kcal and 4.4 g protein. Quinoa is the lighter option by 10 kcal. Quinoa delivers more protein (1.7 g more per 100 g). Quinoa is higher in fiber. See the full breakdown below.
Source: USDA FoodData Central. Data as of June 2026.
Side-by-side nutrition (per 100 g)
| White rice | Quinoa | Difference | |
|---|---|---|---|
| Calories | 130 kcal | 120 kcal | +10 kcal (8%) |
| Protein | 2.7 g | 4.4 g | −1.7 g (39%) |
| Carbohydrate | 28.2 g | 21.3 g | +6.9 g (32%) |
| Fat | 0.3 g | 1.9 g | −1.6 g (84%) |
| Fiber | 0.4 g | 2.8 g | −2.4 g (86%) |
| Sugar | 0.1 g | 0.9 g | −0.8 g (89%) |
Source: USDA FoodData Central. Data as of June 2026.
How they differ
- Calories: White rice is higher (130 vs 120 kcal).
- Protein: Quinoa leads with 4.4 g vs 2.7 g. That is 2.1 g/100 kcal for white rice and 3.7 g/100 kcal for quinoa.
- Fiber: Quinoa provides more (2.8 g vs 0.4 g).
Which is "better" depends on your goals and the rest of your diet. This is general information, not medical or dietary advice.
Frequently asked questions
Which has more calories, white rice or quinoa?
White rice has more — 130 kcal vs 120 kcal per 100 g, a difference of 10 kcal.
Which has more protein, white rice or quinoa?
Quinoa has more protein: 4.4 g vs 2.7 g per 100 g.
Is white rice healthier than quinoa?
"Healthier" depends on your goals. Per 100 g, white rice has 130 kcal and 2.7 g protein, while quinoa has 120 kcal and 4.4 g protein. Compare the full table above and consider the overall diet. This is general information, not dietary advice.
See each food in detail
Last updated: 2026-06-14