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White rice vs quinoa

By our estimate, quinoa is more filling per calorie than white rice: 4 versus 2 out of 5. Quinoa has more fiber: 2.8 g per 100 g, versus 0.4 g for white rice.

Last reviewed: By Two cooked-grain sides.

  • White riceEstimated satiety: 2 out of 5 · 130 kcal and 2.7 g of protein per 100 g (3.5 oz)
  • QuinoaEstimated satiety: 4 out of 5 · 120 kcal and 4.4 g of protein per 100 g (3.5 oz)

Key differences

  • Quinoa provides more protein per calorie: 3.7 g per 100 kcal, versus 2.1 g for white rice.
  • Their energy density is similar: 130 kcal per 100 g for white rice and 120 for quinoa.
  • Quinoa has more fiber: 2.8 g per 100 g, versus 0.4 g for white rice.

Comparison per 100 g

Values per 100 g (3.5 oz). USDA descriptions: White rice, cooked; Quinoa, cooked.
NutrientWhite rice, per 100 g (3.5 oz)Quinoa, per 100 g (3.5 oz)
Calories130 kcal120 kcal
Protein2.7 g4.4 g
Carbohydrates28.2 g21.3 g
of which sugars0.1 g0.9 g
Fiber0.4 g2.8 g
Fat0.3 g1.9 g
of which saturated0.1 g0.2 g
Water68.4 g71.6 g
Protein per 100 kcal2.1 g3.7 g
Estimated satiety (1 to 5)24
Holt satiety index (white bread = 100)138not measured

Per typical serving

With typical servings, 150 g (5.5 oz) of white rice has about 195 kcal and 4 g of protein, and 150 g (5.5 oz) of quinoa about 180 kcal and 6.6 g.

Values per typical serving of each food.
NutrientWhite rice, 150 g (5.5 oz)Quinoa, 150 g (5.5 oz)
Calories195 kcal180 kcal
Protein4 g6.6 g
Carbohydrates42.3 g32 g
Fiber0.6 g4.2 g
Fat0.4 g2.9 g

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, quinoa is more filling per calorie than white rice: 4 versus 2 out of 5.

Only white rice was measured in people, in the Holt satiety index (1995): 138 versus 100 for white bread.

  • White rice: Low energy density.
  • Quinoa: Low energy density; moderate fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

White rice

  • If you have nausea or fill up quickly: it carries our “Easy to digest” tag.

Quinoa

  • If you want more protein per calorie: 3.7 g per 100 kcal.
  • If you want to add fiber: 2.8 g per 100 g.
  • If you want more protein in a typical serving: 6.6 g in 150 g (5.5 oz).

On a GLP-1 medication

White rice. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly.

Quinoa. None of our GLP-1 tags apply to this food.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • White rice: every nutrient, frequently asked questions, and similar foods.
  • Quinoa: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Rice, white, long-grain, regular, enriched, cooked (FDC ID 168878). U.S. Department of Agriculture, Agricultural Research Service. accessed .
  2. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90. European Journal of Clinical Nutrition (PubMed). accessed .
  3. USDA FoodData Central: Quinoa, cooked (FDC ID 168917). U.S. Department of Agriculture, Agricultural Research Service. accessed .