How many net carbs are in Brown Rice vs Quinoa?

Per 100g, Brown Rice has 25g net carbs and Quinoa has 18.3g net carbs.

Grains

Brown Rice vs Quinoa

Per 100g, Brown Rice has 26.7g carbs and Quinoa has 21.1g (GI 68 vs 53). Quinoa is the better-quality carb for steadier energy with 1.2g more fiber and a lower glycemic index.

Brown Rice

48.8g net

per 1 cup cooked (195g)

Winner

Quinoa

33.8g net

per 1 cup cooked (185g)

Quinoa is the better-quality carb

Side by side

per 100g

Metric	Brown Rice	Quinoa
Calories —	127.2	120
Total carbs —	26.7g	21.1g
Net carbs —	25g	18.3g
Fiber Higher wins	1.6g	2.8g
Sugar Lower wins	0.4g	0.9g
Protein Higher wins	2.8g	4.3g
Glycemic index Lower wins	68	53
Glycemic load Lower wins	17	9.7

Highlighted cell wins each row for carb quality. Values normalised per 100g from USDA reference data.

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