Brown rice is a well-known source of what’s called “clean carbohydrates” — carbs from sources that are in their most natural and unprocessed state. In recent years, quinoa (pronounced keen-waa) has become another popular source of clean carbs. But how do the two stack up against each other in terms of healthy eating?
What Are Brown Rice and Quinoa?
Brown rice is a grain and the precursor, so to speak, of white rice. White rice is simply brown rice with the husk removed. Brown rice is the healthier choice since the husk contains fiber and germ, which have important nutrients.
Quinoa is the seed of the goosefoot plant. But it’s prepared and eaten much like a grain, so many people use it that way, often substituting it for white or brown rice.
How Do Brown Rice and Quinoa Compare in Nutrition?
When looking at a 1-cup serving of cooked quinoa and medium-grain brown rice, below are the numbers on their nutrition.
Brown rice
Calories: 218
Protein: 4.52g
Fiber: 3.51g
Carbs: 45.8g
Fat: 1.62g
Sodium: 1.95mg
Sugars: 0g
Quinoa
Calories: 222
Protein: 8g
Fiber: 5g
Carbs: 39g
Fat: 4g
Sodium: 13mg
Sugars: 2g
As you can see, brown rice and quinoa are similar in many ways but there are some significant differences.
Your Health on Your Time
Manage your healthcare simply and easily, in one place, with Baptist Health’s MyHealth app. The MyHealth app gives you the ability to manage your health on the go with useful, easy-to-use tools. View and manage your medical information in MyChart, find a Baptist Health provider, check-in online at a Baptist Health Urgent Care, or find a Baptist Health location near you. It’s your resource for online healthcare management & MyChart at Baptist Health. Learn more or download today in the Apple App or Google Play Stores.
Brown Rice and Quinoa Head-to-Head
In assessing where these healthy foods are the “winner” from a nutritional perspective, each gets the nod in certain areas. Quinoa has more protein, amino acids, and micronutrients than brown rice, along with fewer carbs. However, brown rice has fewer calories than quinoa, which can be important to those watching their caloric intake.
And for people on a gluten-free diet, both brown rice and quinoa are winners. They’re naturally free of gluten. However, it’s important to be aware that cross-contamination can occur during processing, so it’s best to look for a brand that’s certified as gluten-free.
Which Should I Eat: Brown Rice or Quinoa?
The good news is that there’s no wrong answer to the question about whether you should eat brown rice or quinoa. Both foods have many known or suspected health benefits including improved gut health and decreased inflammation in the body with quinoa, lower blood pressure and improved heart health with brown rice, and improved digestion with both.
So, maybe the best answer is: “Eat both!” After all, variety is the spice of life. Experiment with brown rice and quinoa both as recipe ingredients and as side dishes and you’ll probably find different areas where one’s more pleasing to your palate or a better enhancement to a recipe than the other.
But keeping both brown rice and quinoa in your pantry will ensure that you’ve always got a couple of delicious sources of vitamins, minerals, micronutrients, and other elements handy. It’ll also ensure that you’ve got great options for keeping your body healthy and your stomach happy.
Get Nutritional Insights from Baptist Health
Do you have questions about your nutrition and its impact on your health? Find a Baptist Health provider in our directory and make an appointment today.
Next Steps and Useful Resources:
Find a Provider Near You
Sign Up For Our Free Email Newsletter
Nutrition for Women 50 and Over
Foods to Avoid on a Gluten Free Diet
FAQs
Quinoa has more protein, amino acids, and micronutrients than brown rice, along with fewer carbs. However, brown rice has fewer calories than quinoa, which can be important to those watching their caloric intake. And for people on a gluten-free diet, both brown rice and quinoa are winners.
What is more healthy, quinoa or brown rice? ›
For many years brown rice was the darling of healthy eating, but quinoa outpaces it in the health stakes. Both are gluten-free, but quinoa has about 1.5 times more protein and fibre; twice as much zinc, potassium and calcium and three times more folate and iron.
Why eat quinoa instead of rice? ›
Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.
What is the healthiest grain? ›
Healthy Grains and How to Enjoy Them
- Brown Rice. 1/17. In the world of whole grains, you can argue this is the original star. ...
- Sorghum. 2/17. Many cultures enjoy this ancient cereal grain. ...
- Buckwheat. 3/17. It isn't a grain or a wheat. ...
- Barley. 4/17. ...
- Oats. 5/17. ...
- Millet. 6/17. ...
- Quinoa. 7/17. ...
- Bulgur. 8/17.
Quinoa has the lowest glycemic load, and pasta has the highest glycemic load. Per 100 gram serving, quinoa has a glycemic load at 10, followed by couscous at 12, white rice at 15, and pasta right behind at 15.4.
Can I eat quinoa every day? ›
You can eat one-two cups of cooked quinoa in a day. You should avoid eating it if you experience stomachache, itchiness or vomiting after consuming it. A study by Harvard Public School of Health has reported that eating a bowl of quinoa daily is healthy and without any side effects.
What is the healthiest rice to eat everyday? ›
For example, whole grains are better for our health when compared to simple carbs – which is why brown rice or black rice are regarded as the healthiest options. You should certainly be looking into eating whole grain rice.
Is quinoa healthier than oatmeal? ›
Oats contain macronutrients such as total carbohydrates, calcium, magnesium, total fat, proteins, saturated fats, iron, zinc, potassium, etc. Though both kinds of cereals are rich in nutrients, Quinoa is considered to be the healthier of the two.
Is quinoa a good carb or bad carb? ›
Quinoa is considered a whole grain, which is better for you than refined grains like white flour. Quinoa has a glycemic index of 53, which is a measure of how quickly it will raise your blood sugar levels. That score puts quinoa in the middle range of “good” vs. “bad” carbs.
What is healthier than quinoa? ›
Farro nutrition
A half cup of farro contains as much as 8 grams of fiber and protein; the same amount of quinoa results in only 2.5 grams of fiber and 4 grams of protein. If you don't practice a gluten-free diet, start replacing white rice and pasta with farro.
From chia to kamut, sorghum to spelt, like many whole grains, they are significant sources of protein, fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium and magnesium.
What is the most unhealthy grain? ›
Grains to avoid are wheat (such as wheat berries, spelt, kamut, farro and bulgur), rye, barley and triticale.
Which grain is best for gut health? ›
We recommend enjoying 3 serves of whole grain foods daily to help reduce the risk of disease(4). Making the simple swap from refined grain foods to whole grain varieties such as brown rice, wholemeal pasta, oats, wholemeal bread and whole grain breakfast cereals will ensure you hit your daily whole grain target!
Why is quinoa better than brown rice? ›
Quinoa has more protein, amino acids, and micronutrients than brown rice, along with fewer carbs. However, brown rice has fewer calories than quinoa, which can be important to those watching their caloric intake. And for people on a gluten-free diet, both brown rice and quinoa are winners.
Does quinoa turn to sugar like rice? ›
Quinoa has a glycemic index of around 53, so it won't cause a dramatic spike in blood sugar. It also has a high fiber content which can be particularly beneficial for people with diabetes.
Which is better for diabetics, brown rice or quinoa? ›
Quinoa is a healthier grain for people living with diabetes and those at risk of developing the condition. This whole grain is rich in vitamins and minerals. Other whole grains that are good for people living with diabetes include brown rice and steel-cut oats.
Is red or black quinoa healthier? ›
White, red, or black? They're pretty much all the same nutritionally—so go with what tastes best to you, says Lauren Harris-Pincus, MS, RDN, owner of Nutrition Starring You, LCC. White quinoa is the least bitter of the three, while red and black have a chewier texture that holds up better in cold dishes like salads.
Is quinoa a superfood? ›
Quinoa is an ancient South American grain that was largely ignored for centuries. Interestingly, it was only recently noticed by the rest of the world and hailed as a “superfood” due to its high nutritional content. It is now considered a specialty food by foodies and the health conscious.
