Per 100 g, Quinoa has 120 kcal and Brown Rice has 123 kcal. A typical serving of Quinoa (1 katori, 150 g) has 180 kcal and 6.6 g protein, and a typical serving of Brown Rice (1 katori, 150 g) has 185 kcal and 4.1 g protein.
Better for weight loss
Quinoa
Calories are close (120 vs 123 kcal per 100 g), but Quinoa gives you more protein and fibre per calorie than Brown Rice, which helps you stay full.
More protein per calorie
Quinoa
Quinoa gives 3.7 g protein per 100 kcal against 2.2 g for Brown Rice (4.4 g vs 2.7 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
More fibre per calorie
Quinoa
Quinoa gives 2.3 g fibre per 100 kcal against 1.5 g for Brown Rice (2.8 g vs 1.8 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss, Quinoa is the more filling pick. It also gives more protein per calorie. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Quinoa | Brown Rice |
|---|---|---|
| Calories | 120 kcal | 123 kcal |
| Protein | 4.4 g | 2.7 g |
| Carbohydrates | 21.3 g | 26 g |
| Fat | 1.9 g | 1 g |
| Fibre | 2.8 g | 1.8 g |
| Sugar | 0.9 g | 0.4 g |
| Sodium | 7 mg | 4 mg |
| Calcium | 17 mg | 10 mg |
| Iron | 1.5 mg | 0.5 mg |
| Potassium | 172 mg | 79 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Quinoa, 1 katori (150 g)
180 kcal
6.6 g protein · 32 g carbs · 2.8 g fat · 4.2 g fibre
100 kcal = about 83 g
Full nutrition for Quinoa →Brown Rice, 1 katori (150 g)
185 kcal
4.1 g protein · 39 g carbs · 1.5 g fat · 2.7 g fibre
100 kcal = about 81 g
Full nutrition for Brown Rice →Brown Rice has more: 123 kcal per 100 g against 120 kcal. A typical serving of Quinoa (1 katori, 150 g) has 180 kcal and 6.6 g protein, and a typical serving of Brown Rice (1 katori, 150 g) has 185 kcal and 4.1 g protein.
Quinoa. Calories are close (120 vs 123 kcal per 100 g), but Quinoa gives you more protein and fibre per calorie than Brown Rice, which helps you stay full. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Quinoa gives 3.7 g protein per 100 kcal against 2.2 g for Brown Rice (4.4 g vs 2.7 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
About 83 g of Quinoa or 81 g of Brown Rice gives you 100 kcal.
Get an Indian diet plan with your exact portions of quinoa, brown rice and everything else you eat, built around your goal by NASM-certified Coach Himanshu.