Quinoa vs rice: calories, protein and fiber compared
Quick answer: calorie for calorie, quinoa and rice are similar. Quinoa wins on protein (about double), fiber (about 8 times white rice) and minerals such as magnesium and iron. Brown rice sits in between. White rice is lower in fiber but easy to digest and usually cheaper.
Nutrition per cup, cooked
| Nutrient | Quinoa (185 g) | Brown rice (195 g) | White rice (158 g) |
|---|---|---|---|
| Calories | 222 | about 220-250 | 205 |
| Protein | 8.1 g | 5 g | 4.3 g |
| Carbohydrate | 39 g | 46-52 g | 45 g |
| Fiber | 5.2 g | 3.2 g | 0.6 g |
| Fat | 3.6 g | 1.8 g | 0.4 g |
| Magnesium | 118 mg (28% DV) | 80 mg (19% DV) | 19 mg (5% DV) |
| Iron | 2.8 mg (15% DV) | 1 mg (6% DV) | 1.9 mg (11% DV, enriched) |
A cup of cooked quinoa weighs more than a cup of cooked white rice, so per 100 g the calories are even closer: about 120 for quinoa and 130 for white rice. The live table under the article has USDA values per 100 g.
Is quinoa a complete protein?
Yes. Quinoa contains all nine essential amino acids in useful amounts, which is unusual for a plant food. Rice is low in lysine. That said, 8 g per cup is still modest, so quinoa works best as a side or base rather than your main protein. See our high-protein foods list.
Blood sugar
Quinoa and brown rice are digested more slowly than white rice because of their fiber and protein, so they cause a smaller spike in blood sugar. Cooling cooked rice and reheating it increases its resistant starch slightly, which also lowers the rise.
Arsenic in rice
Rice absorbs more arsenic from soil and water than other grains, and brown rice has more than white because arsenic concentrates in the bran. To reduce it, cook rice in plenty of water (6 to 10 parts water to 1 part rice) and drain it, and vary your grains. Quinoa is not a notable source.
Which should you choose?
- For more protein and fiber: quinoa.
- For a cheaper whole grain: brown rice.
- For easy digestion or a low-fiber diet: white rice.
- For blood sugar control: quinoa or brown rice, with vegetables and protein on the plate.
Ready to cook? See how to cook quinoa and how to cook fluffy white rice. For calories in dry vs cooked grains, see rice calories cooked vs uncooked.
Frequently asked questions
Is quinoa better than rice for weight loss? Its extra protein and fiber can help you feel full, but the calories are similar, so portions matter most.
Is quinoa gluten-free? Yes, quinoa is naturally gluten-free.
Is quinoa a grain? Botanically it is a seed, but it is cooked and eaten like a grain.
This article is general information, not medical advice.