Quinoa vs Rice: Nutrition, Calories and Carbs Compared
Quick answer: Quinoa has more protein and fiber than rice, and slightly fewer calories and carbs per 100 g. Per cup, though, quinoa has a bit more calories (about 222 vs 205 kcal for white rice), because a cup of cooked quinoa weighs more. Both are healthy, and the better choice depends on your goals.
Last updated: November 1, 2026. Values are rounded and based on USDA FoodData Central figures for plain cooked grains with no added salt or oil. Brands and varieties vary.
Quinoa vs rice nutrition per 100 g
| Per 100 g, cooked | Quinoa | White rice (long-grain) | Brown rice (long-grain) |
|---|---|---|---|
| Calories | 120 kcal | 130 kcal | 123 kcal |
| Protein | 4.4 g | 2.7 g | 2.7 g |
| Carbohydrates | 21.3 g | 28.2 g | 25.6 g |
| Fat | 1.9 g | 0.3 g | 1.0 g |
| Fiber | 2.8 g | 0.4 g | 1.6 g |
Quinoa vs rice calories per cup
| Per 1 cup, cooked | Quinoa (185 g) | White rice (158 g) |
|---|---|---|
| Calories | 222 kcal | 205 kcal |
| Protein | 8.1 g | 4.3 g |
| Carbohydrates | 39.4 g | 44.5 g |
| Fat | 3.6 g | 0.4 g |
| Fiber | 5.2 g | 0.6 g |
Vitamins and minerals
Quinoa is richer in several minerals. Per 100 g of cooked grain, quinoa has roughly 64 mg of magnesium versus about 12 mg in white rice, and about 172 mg of potassium versus about 35 mg. It also has more iron, zinc and folate than unenriched white rice. Many white rice products in the US are enriched with iron and B vitamins, which narrows the gap, so check the label.
Is quinoa healthier than rice?
- Protein: quinoa has more, and it contains all nine essential amino acids, so it is a complete plant protein.
- Fiber: quinoa has about 2.8 g per 100 g versus 0.4 g for white rice and 1.6 g for brown rice, which helps you feel full.
- Blood sugar: quinoa has a lower glycemic index than white rice, so it raises blood sugar more slowly for most people. Brown rice also has a lower glycemic index than white rice.
- Gluten: both are naturally gluten-free. If you have celiac disease, buy products labeled gluten-free to avoid cross-contamination.
- Cost and taste: rice is cheaper and milder. Quinoa has a nutty flavor and a slightly chewy texture.
Quinoa is not a cure-all. Eating more whole grains and fiber in general supports heart and digestive health, but individual needs differ. If you have a medical condition such as diabetes, ask a doctor or dietitian what suits you.
Which should you choose?
- For more protein and fiber: choose quinoa or brown rice.
- For the lowest cost and the mildest flavor: choose white rice.
- For a balance: mix half quinoa and half rice.
How to cook quinoa in a rice cooker
Rinse the quinoa well to remove its natural bitter coating (saponins), then use about 1 cup of quinoa to 2 cups of water on the White Rice setting. Full steps are in our guide on how to cook quinoa in a rice cooker. For rice, see brown rice and white rice.
Frequently asked questions
Does quinoa have fewer calories than rice?
Per 100 g, slightly (120 vs 130 kcal for white rice). Per cup, quinoa has slightly more because it is heavier.
Does quinoa have fewer carbs than rice?
Yes. A cup of cooked quinoa has about 39 g of carbohydrates versus about 45 g for white rice.
Is quinoa a grain?
Botanically it is a seed, but it is cooked and eaten like a whole grain.
Leave a Reply