Quinoa vs Wild rice

Side-by-side nutrition comparison per serving. See which fits your goals better.

Quick Verdict

Best for weight loss

Wild rice

Best for muscle gain

Quinoa

Best for low-carb

Quinoa

Macro Comparison

Quinoa: 100g (100g) | Wild rice: 100g (100g)

CaloriesLower is better for weight loss

120

Quinoa

101

Wild rice

ProteinHigher supports muscle growth

4.4g

Quinoa

3.99g

Wild rice

CarbsLower for low-carb diets

21.3g

Quinoa

21.3g

Wild rice

FatLower for calorie control

1.92g

Quinoa

0.34g

Wild rice

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

15%

Quinoa

16%

Wild rice

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Per 100g Comparison

Nutrient	Quinoa	Wild rice
Calories	120	101
Protein	4.4g	4g
Carbs	21.3g	21.3g
Fat	1.9g	0.3g
Fiber	2.8g	1.8g
Sugar	0.87g	0.73g
Sodium	7mg	3mg
Cholesterol	0mg	0mg
Saturated Fat	0.23g	0.05g
Potassium	172mg	101mg
Vitamin A	0mcg	0mcg
Vitamin C	0mg	0mg
Calcium	17mg	3mg
Iron	1.49mg	0.6mg

Which Should You Choose?

For weight loss

Choose Wild rice. With 101 calories and 3.99g protein, it gives you more protein per calorie — keeping you full while cutting calories.

For muscle gain

Choose Quinoa. Quinoa delivers 4.4g protein per serving — 0.4g more than Wild rice.

For low-carb diets

Choose Quinoa with 21.3g carbs per serving.

Full Quinoa nutrition facts →Full Wild rice nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Quinoa or Wild rice better for weight loss?

For weight loss, Wild rice is the better choice. Quinoa has 120 calories and 4.4g protein per serving, while Wild rice has 101 calories and 3.99g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Quinoa or Wild rice?

Quinoa has more protein per serving. Quinoa provides 4.4g and Wild rice provides 3.99g of protein.

Can I eat both quinoa and wild rice together?

Yes! Combining quinoa and wild rice gives you 221 calories and 8.39g protein. This combination can work well as part of a balanced meal.

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