For many home cooks, rice is that trusty pantry ingredient, a blank canvas for myriad dishes. This staple grain isn’t the only side game around, though. More and more people are making quinoa their plush landing pad for stir-fries, curries, or maybe a nice grilled fish. The market size for this pseudo-grain (it’s not a member of the grass family) has seen tremendous growth in recent years. But which is healthier, quinoa vs. rice?
Meet the experts: Valerie Agyeman, R.D.N., is a women’s health dietitian, podcast host of The Flourish Heights Podcast, and founder of Flourish Heights. Christina Manian, M.E.N.V., R.D.N., is a nutrition writer, and sustainable food systems professional.
According to The Business Research Company, quinoa will grow from $112.72 billion in 2024 to $125.21 billion in 2025 at a compound annual growth rate (CAGR) of 11.1%. Does its nutritional value make it worth the hike in growth? We talked to dietitians to find out which comes out on top in this food face-off of quinoa vs. rice.
Quinoa vs. rice
Both quinoa and rice are gluten-free ingredients that can be served in multiple ways, like in grain bowls or as a side dish for proteins. While quinoa is not a true grain, when cooked, it makes a convincing stand-in and is therefore treated like a grain in the kitchen.
Rice, on the other hand, is a true grain, i.e., an edible seed from a type of grass, just like oats, barley, and corn. There are many types of rice, including white and brown, each of which varies in grain size from short to long.
What is quinoa?
Quinoa is an edible seed harvested from the goosefoot plant, which grows throughout the Andean highlands in South America. Botanically, quinoa is related to spinach and beets and varieties include white, red, and black.
Health benefits of quinoa
These tiny seeds practically overdeliver on health benefits. “There’s a lot to love about quinoa when looking through the lens of nutrition,” says Christina Manian, M.E.N.V., R.D.N., registered dietitian, nutrition writer, and sustainable food systems professional. “It’s full of protein, fiber, healthy unsaturated fats, and a range of micronutrients.”
Complete protein
Notably, 1 cup of cooked quinoa packs in 8 grams of protein. Protein is important for tissue (most tissues in the body not just muscle) growth, repair, and maintenance while also slowing digestion and promoting satiety, Manian says. “It’s one of the few complete plant-based proteins, so no need to worry about complementary incomplete proteins if you have concerns about that.”
Gluten-free
Quinoa, like rice, is naturally gluten-free, making it a great option for those with gluten sensitivities or celiac disease, according to Valerie Agyeman, R.D.N., a women’s health dietitian and founder of Flourish Heights.
High in fiber
One cup of quinoa contains 5 grams of fiber, which helps promote satiety and lower cholesterol levels while helping combat blood sugar spikes.
Aids in bone health
Manian lists the minerals and vitamins found in quinoa, including manganese, magnesium, copper, zinc, iron, vitamin E, phosphorus, and B vitamins like thiamin, folate, riboflavin, and B6. She adds that quinoa combines all the major macronutrients and many micronutrients to offer varied, balanced, and meaningful nutrition. “In terms of micronutrients, manganese, magnesium, and phosphorus all encourage better bone health as well as heart and metabolic health.”
Contains antioxidants
And the copper, zinc, vitamin E, and phytonutrients (plant compounds)? Manian says they all act as antioxidants, supporting the immune system. “Iron plays a crucial role in blood health, and B vitamins are critical in metabolism and energy production in the body.”
Boost heart health
“Quinoa can also be a great source of omega-3 fatty acids, which support heart health and reduce inflammation throughout the body,” Manian says.
Are there any nutritional differences between white, red, and black quinoa?
There’s very little difference between the different colors of quinoa, according to Manian. “Black quinoa may have lower iron and fat content while red quinoa can have a higher fiber content than the other two.” She adds that this will all be dependent on where each variety was grown, soil quality at the time of growth, storage, and more.
What are the health benefits of rice?
A staple food of many cultures, rice comes with its own health benefits.
Gluten-free
Agyeman says white rice is a gluten-free carbohydrate, making it a good option for those with gluten sensitivities or celiac disease.
Supports energy production
White rice is often enriched with nutrients like folate, iron, and B vitamins, which support energy production and red blood cell health, according to Agyeman. “Plus, it pairs well with proteins and veggies, creating a balanced meal that’s satisfying, comforting, and nourishing.”
Easy to digest
For when your stomach needs something gentle, Agyeman says white rice is an easy-to-digest food that provides quick energy, making it great for active lifestyles. Rice, in fact, is one of the four foods you can eat on the BRAT diet. Because the husk, bran, and much of the germ has been removed from white rice, it also cooks more quickly than brown rice.
What are the health benefits of brown rice?
“Brown rice is a whole grain, which means it retains all three parts of the grain—the bran, germ, and endosperm—each contributing important nutrients,” explains Agyeman. She says the bran and germ are packed with fiber, vitamins, and minerals, like magnesium, iron, and B vitamins, which support heart health, energy production, and overall well-being.
Aids weight management
Retaining the bran in brown rice is significant, contributing approximately 3.5 grams of fiber per cooked cup, according to Agyeman. This helps you feel fuller longer, which can help prevent overeating and support weight management. “While it’s not a magic fix, brown rice can be a great addition to a balanced eating routine.” For comparison, one cup of cooked white rice has 0.6 grams of fiber.
Supports blood pressure
Beyond the fiber, brown rice provides essential nutrients that support blood pressure, making it a smart choice for overall health, according to Agyeman. “For the best results, pair it with lean proteins, healthy fats, and plenty of vegetables to create a well-rounded meal,” she advises.
Has a lower glycemic index
The fiber mentioned above plays a role in digestion and blood sugar levels. Though, all carbohydrates can spike blood sugars in those that experience fluctuations, and one study noted that more research is needed to figure out if brown rice is better than white in people with types of diabetes.
Are there nutritional differences in the type of rice?
“Brown rice has slightly higher fiber and nutrients than white rice because it keeps the outer bran layers, which are packed with vitamins and minerals,” explains Agyeman. White rice loses those layers in processing, but the producers usually add some nutrients back, she says. “As for rice types like short-grain, long-grain, and basmati, the main differences are texture and taste, though basmati is a better option for blood sugar [management] thanks to its lower glycemic index.”
Is the arsenic in rice dangerous?
You may have heard reports about arsenic finding its way into rice. That’s due to the way most rice is grown: In flooded fields, which makes it easier for arsenic to leach from the soil and into the grains. But how harmful is that to us when consumed? “Arsenic exposure in rice can vary based on factors like the type of arsenic and how much you’re exposed to,” says Agyeman.
“While occasional consumption isn’t usually a major risk according to health organizations, some studies suggest that rinsing rice properly and cooking it with extra water can help reduce arsenic levels.” She mentions that some options like basmati and jasmine rice may contain lower levels of arsenic, making them a go-to option if you’re concerned about exposure.
Agyeman’s advice? “Future research studies will provide more clarity on the long-term health effects, but for now, it’s smart to be mindful of your rice choices and portion sizes.”
The final verdict
“Quinoa and rice are both solid choices and work in tons of dishes,” according to Agyeman. “That said, quinoa does have higher protein, fiber, and micronutrients, making it more nutrient-packed. White rice has a similar calorie count and cooks quicker than quinoa, while brown rice, being a whole grain, has a bit more fiber and nutrients than white rice.”
The winner between quinoa vs. rice depends on what’s important to you. “Quinoa wins out over rice when it comes to nutrition as it’s higher in protein, healthy fat, and fiber, though brown rice is certainly a healthy option as well,” agrees Manian. White rice, however? “It’s definitely not in the same league nutritionally as quinoa,” she says. “White rice has been stripped of much of its nutrition, leaving behind a high-starch product instead of high-fiber.” It can, however, be served with foods high in fiber, like vegetables, if you want to up the fiber quotient.
For those with gluten sensitivities or celiac disease, Agyeman says both quinoa and rice are naturally gluten-free, making them great options. “Quinoa is a good choice if you’re vegetarian, vegan, or looking to boost your protein intake, plus it has a bit more fiber to help with digestion and keep you feeling full longer.”
“While quinoa is a delicious and nutritious grain substitute, it’s important to note the cultural significance of quinoa to communities across South America and how the massive increase in the product’s popularity across the West has impacted those communities,” says Manian. “I always encourage people to take a closer look at where their food is sourced from and how.”