Quinoa vs. Rice: Which Popular Grain Is Better For You?

Broadly judging the health benefits of rice can be difficult since there are so many varieties: white, brown, wild, jasmine, basmati, the list goes on. In general, though, the author of Eat Your Vitamins and registered dietitian nutritionist Mascha Davis, MPH, RDN, says all types of rice can fit into a healthy diet. "Our bodies run on carbohydrates, and rice is an excellent way to meet your energy needs," she tells mbg. 

Speaking of energy: White rice is a great option to eat before endurance exercise. "Simple carbs without a lot of extra insoluble fiber are the way to go the night before a race," Amy Shah, M.D., previously told mbg. Carbs with soluble fiber are harder to digest and may lead to an upset stomach during intense or prolonged exercise. 

More nutritionally dense options for everyday eating include brown rice and black rice. "Black rice is one of the healthiest rice varieties, due in part to all the powerful antioxidants and phytonutrients (think the more intense the color, the higher in health-promoting nutrients)," certified culinary nutritionist and cookbook author Leah Vanderveldt writes for mbg. "It also contains fiber, iron, and copper along with protein." 

Quinoa is actually a seed that acts like a grain when it's cooked, says certified dietitian and nutritionist Isabel Smith, R.D., CDN. While there are a few varieties (white, red, black, and tricolor), their nutritional value is relatively similar. 

"It's gluten-free, high in protein, and contains nutrients like vitamin B, fiber, and various minerals (iron, calcium, zinc, and magnesium, to name a few) that boast a myriad of health benefits," Smith writes. 

Registered dietitian Nour Zibdeh, M.S., RDN, calls quinoa one of the healthiest carbohydrates for blood sugar because of its high-protein and fiber content. Those nutrients also make it one of the best for boosting fullness and satiety, she adds. 

Quinoa is higher in protein than brown rice (8 grams compared to 3) and also high in fiber (5 grams compared to 1), says Ginger Hultin, RDN, spokesperson for the Academy of Nutrition and Dietetics.