Is Quinoa Really Healthier Than Rice?

While rice is a food staple across the globe,

quinoa started to join the ranks over the past few decades.

Both quinoa and rice can easily be swapped for one another in recipes, so you might think they must be nutritionally comparable, too. But there's a clear winner here. Read on to learn which grain is best.

What's the Difference Between Quinoa and Rice?

Chances are that grains like rice or quinoa already make up a good percentage of your diet. They're perfectly at home in soups or salads or as standalone sides - not to mention they're easily adaptable to any sauces and flavors you might add.

Let's take a closer look to see which one gives you more nutritional bang for your buck.

Quinoa

Quinoa - pronounced KEEN-wah - is a small seed that's been eaten in South America for thousands of years and is now more widely enjoyed in the United States and other Western countries, as well.

It's known for being a nutritious source of plant-based protein . "It's a complete protein, meaning it contains all nine essential amino acids, making it particularly beneficial for vegans ," says Carol Aguirre, RD , a registered dietitian and vegan weight loss coach based in Fort Lauderdale, Florida.

Quinoa also contains fiber , which gives it an edge over other types of carbohydrates. "Protein is the most filling nutrient, but fiber is also very good at keeping you full," says Amanda Sauceda, RD , a gut health nutritionist based in Long Beach, California. Those increased feelings of fullness can help reduce your overall calorie intake and help you reach any weight loss or maintenance goals, adds Aguirre. Not to mention, getting enough fiber in your diet can help keep your digestive system running smoothly .

You can find quinoa at the supermarket in a variety of colors, such as white, red, and black. It features a nutty flavor, with the white variety being more mild and darker colors more flavorful.

Rice

Rice likely needs no introduction. It's one of the most-consumed foods in the world thanks to its availability, affordability, and caloric density.

It comes in many varieties, such as arborio, basmati, or jasmine. You can also find rice in long, medium, and short sizes. And it's available as a refined grain (white rice) or whole grain (brown rice).

Brown rice is the intact grain of rice that, unlike white rice, hasn't been milled and stripped of its outer layers.

Brown rice is the more nutrient-rich option , as white rice loses most of its nutrients during the milling process. Brown rice beats white rice when it comes to fiber, manganese, magnesium, niacin, phosphorus, and B vitamins.

Usually, white rice available at the store has been enriched with iron and B vitamins to make it more nutritious, so if white rice is your go-to, it's still providing some nutrition.

Nutrition Facts: Quinoa vs. Rice

Here's a closer look at the nutrients in quinoa, brown rice, and white rice.

Quinoa (1 cup, cooked) Brown rice (1 cup, cooked) White rice (1 cup, cooked) Calories 222 218 242 Fat 3.55 g 4.43 g 0.32 g Protein 8.14 g 4.52 g 4.43 g Carbohydrates 39.4 g 45.8 g 53.2 g Fiber 5.18 g 3.51 g 0.6 g And not only does quinoa pack a fiber-rich protein punch - it's also an excellent source of:

• B vitamins
• Folate
• Iron
• Magnesium
• Manganese
• Phosphorus

Tips on Adding Quinoa to Your Healthy Diet

Ready to give nutty-tasting quinoa a try? Here are a few ways to incorporate it into your meal plan.

• Swap in quinoa for other grains. You can use it in place of oats, pasta, or rice in most recipes.
  It'll provide a similar texture and flavor profile, Sauceda says.
• Start your day with quinoa porridge. "Instead of oatmeal, make quinoa porridge for breakfast," Sauceda says. "This is actually one of my favorite ways to have quinoa because it's warm and sweet." Aguirre recommends mixing cooked quinoa with almond milk, fresh berries, banana slices, chopped nuts, and maple syrup.
• Toss quinoa in a salad. This can help turn any salad into a more filling meal. Try this loaded kale salad with balsamic vinaigrette recipe . Quinoa tends to take on the flavors around it, so it's easier to consume quinoa this way if you're not a fan of the taste.

• Cook a large batch of quinoa. That way you'll have it readily available throughout the week to use as a side or add to soups and salads. Pro tip: Cook it with broth instead of water for a more robust flavor profile, Sauceda suggests.

The Takeaway

Thanks to its plant-based protein content, higher amount of fiber, and additional minerals, the nutrient profile of quinoa exceeds both brown and white rice. But that doesn't mean you need to avoid rice at all costs. Rice can still be part of a healthy diet - it's just that quinoa has more of a nutritious edge.

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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