Brown rice vs Quinoa vs Lentils: 3-Way Nutrition Comparison

Three-way nutrition comparison: Brown rice, Quinoa, and Lentils. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Brown rice vs Quinoa vs Lentils: 3-Way Nutrition Comparison

Side-by-side comparison of Brown rice (2.6g protein, 112 kcal), Quinoa (14.1g protein, 368 kcal), and Lentils (9g protein, 116 kcal) per 100g. Quinoa leads on protein. Explore the radar chart and tables below for the full picture.

Three-Way Nutrition Verdict

Quinoa leads for protein density, while Brown rice is the lowest-calorie option per 100g. Use the tables below for calories, fat, carbs, diet fit, and goal portions.

Brown rice vs Quinoa vs Lentils — Macros per 100g

Nutrient	Brown rice	Quinoa	Lentils	Best
Calories	112 kcal	368 kcal	116 kcal	Brown rice
Protein	2.6 g	14.1 g	9 g	Quinoa
Carbs	23 g	64.2 g	20.1 g	Lentils
Fat	0.9 g	6.1 g	0.4 g	Lentils

Brown rice vs Quinoa vs Lentils: Who Wins Each Category?

Most protein per 100g: Quinoa — 14.1g

Lowest calorie: Brown rice — 112 kcal/100g

Leanest (lowest fat): Lentils — 0.4g fat/100g

Best protein-per-calorie: Lentils — 7.76g protein per 100 kcal

Three-Way Nutrition Decision Matrix

Quinoa leads protein density, Brown rice is lowest calorie, and Lentils gives the most protein per 100 kcal. Use the matrix to choose by goal.

Brown rice vs Quinoa vs Lentils — Nutrition Radar

Radar chart showing normalized macro profile across all three foods. Each axis normalized to the highest value in the group.

Nutrient Density per Calorie: Brown rice vs Quinoa vs Lentils

Metric	Brown rice	Quinoa	Lentils
Protein per 100 kcal	2.32g	3.83g	7.76g
Carbs per 100 kcal	20.54g	17.45g	17.33g
Fat per 100 kcal	0.8g	1.66g	0.34g

How Much to Eat to Hit Your Goal

Goal	Brown rice	Quinoa	Lentils
30g protein	1154g	213g	333g
50g protein	1923g	355g	556g
500 kcal	446g	136g	431g

Diet Compatibility: Brown rice vs Quinoa vs Lentils

Diet	Brown rice	Quinoa	Lentils
Keto-compatible	✗	✗	✗
Vegan	✗	✗	✗
High-protein (≥20g/100g)	✗	✗	✗
Gluten-free	✗	✗	✗
Dairy-free	✗	✗	✗

Quinoa Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Quinoa Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
watch	diabetes aware	Track total carbohydrate and sugar if using diabetes-aware meal planning.	64.2 g carbs per 100 g

Brown rice vs Quinoa vs Lentils — FAQs

Which has the most protein: Brown rice, Quinoa, or Lentils? Quinoa has the most protein at 14.1g per 100g. (Brown rice: 2.6g, Quinoa: 14.1g, Lentils: 9g)

Which is the lowest calorie option among Brown rice, Quinoa, and Lentils? Brown rice has the fewest calories at 112 kcal per 100g. (Brown rice: 112 kcal, Quinoa: 368 kcal, Lentils: 116 kcal)

Which of the three is best for keto? None of the three are ideal for strict keto.

Which is best for muscle building? For muscle building, prioritise protein. Quinoa delivers the most protein (14.1g/100g) and is the top choice. Brown rice is second-best if calories are a constraint.

How do Brown rice, Quinoa, and Lentils compare as meal prep staples? Brown rice: usable for meal prep (2.6g protein, 112 kcal/100g). Quinoa: usable for meal prep (14.1g protein, 368 kcal/100g). Lentils: usable for meal prep (9g protein, 116 kcal/100g).

Brown rice, Quinoa, and Lentils: A Full Nutrition Comparison

This page compares Brown rice, Quinoa, and Lentils across protein, fat, carbohydrates, and calories per 100g of raw weight.

Brown rice has 2.6g protein and 112 kcal per 100g. Quinoa has 14.1g protein and 368 kcal. Lentils has 9g protein and 116 kcal.

All values are from USDA FoodData Central. For clinical nutrition decisions, consult a registered dietitian.

Quinoa Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Three-way comparison method: All three foods are evaluated against the same per-100g baseline. Ranking within each macro is determined by descending order of the macro value. Radar chart axes are normalized to the maximum value across the three foods for visual comparison.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Brown rice vs Quinoa vs Lentils: 3-Way Nutrition Comparison

Three-way nutrition comparison: Brown rice, Quinoa, and Lentils. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Select Food Source

Direction

Amount

Target

protein

2.6g

3.53 oz

Portion: 100gFood fit: 58/100

Serving reality: 3.53 oz, 0.43 cups.

Best benefits

Carbohydrate base: Useful for users planning training meals, rice bowls, oats, or carb-focused sides.

Full micronutrients and nutritional profile

calories

110kcal

protein

2.6g

carbs

23g

fat

0.9g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 260 kcal/cup