Brown rice (cooked) vs Quinoa (cooked): calories and macros compared

Per 100 g, Brown rice (cooked) has 123 calories and 2.7 g of protein, while Quinoa (cooked) has 120 calories and 4.4 g. Quinoa (cooked) is the lighter choice, 3 kcal fewer per 100 g. Quinoa (cooked) carries more protein, 1.7 g more per 100 g.

Side by side, per 100 g

Per 100 g	Brown rice (cooked)	Quinoa (cooked)
Calories	123 kcal	120 kcal
Protein	2.7 g	4.4 g
Carbs	25.6 g	21.3 g
Fat	1 g	1.9 g
Fiber	1.6 g	2.8 g

The verdict

Quinoa (cooked) wins on both: fewer calories and more protein per 100 g.

A note on the numbers

Both columns are USDA FoodData Central numbers — the same sourced data Joules logs from, rather than the crowd-sourced entries that make many trackers disagree with each other.

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Frequently asked questions

Which has fewer calories, Brown rice (cooked) or Quinoa (cooked)?

Per 100 g, Brown rice (cooked) has 123 calories and Quinoa (cooked) has 120. Quinoa (cooked) is lower by 3 kcal. Compare per 100 g first, then scale to your actual portion.

Which has more protein, Brown rice (cooked) or Quinoa (cooked)?

Per 100 g, Brown rice (cooked) has 2.7 g of protein and Quinoa (cooked) has 4.4 g. Quinoa (cooked) has 1.7 g more.

Is Brown rice (cooked) or Quinoa (cooked) better for weight loss?

Neither is off-limits. Fewer calories per 100 g gives you more room in a deficit, but portion size and the rest of your day matter more than the swap itself. Log whichever you actually eat and watch your daily total.

Where do these numbers come from?

Both foods come from USDA FoodData Central (SR Legacy): FDC ID 169704 for Brown rice (cooked) and 168917 for Quinoa (cooked), taken per 100 g so the comparison is like-for-like.

Full nutrition for each

Calories in Brown rice (cooked)

123 kcal / 100 g

Calories in Quinoa (cooked)

120 kcal / 100 g

More comparisons

White rice (cooked) vs Brown rice (cooked)

130 vs 123 kcal / 100 g

White rice (cooked) vs Quinoa (cooked)

130 vs 120 kcal / 100 g

A note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.