Basmati Rice vs Corn
Side-by-side macro comparison. Basmati Rice vs Corn per their standard serving sizes.
Basmati Rice
per 1 cup cooked (158g)
Macro Comparison Table
| Macro | Basmati Rice | Corn | Difference |
|---|---|---|---|
| Calories | 191 cal | 177 cal | +8% Basmati |
| Protein | 4g | 5.4g | -26% Basmati |
| Carbs | 44g | 41g | +7% Basmati |
| Fat | 0.6g | 2.1g | -71% Basmati |
Differences shown relative to Basmati Rice. Positive = Basmati Rice has more.
Quick Take
Basmati Rice delivers 191 calories per serving with 4g protein, 44g carbs, and 0.6g fat. Corn delivers 177 calories with 5.4g protein, 41g carbs, and 2.1g fat. The most meaningful difference: they're within 14 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Corn gives you 14 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Corn delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Basmati Rice brings 191 calories — useful when you're chasing a surplus and struggling to eat enough. Corn delivers 5.4g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Corn fits cleanly into keto with only 41g carbs. Basmati Rice at 44g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Basmati Rice or Corn?
Corn has more protein: 5.4g vs 4g per serving. That's a difference of 1.4000000000000004g.
Which has fewer calories, Basmati Rice or Corn?
Corn has 177 calories per serving vs 191 calories in Basmati Rice — a difference of 14 calories.
Is Basmati Rice or Corn better for keto?
Corn is the better keto choice at 41g carbs per serving vs 44g carbs in Basmati Rice.
Is Basmati Rice or Corn better for weight loss?
For weight loss, Corn gives you more calorie flexibility (14 cal less per serving). For preserving muscle during a deficit, Corn delivers more protein per calorie. Most people on cuts benefit from Corn.
Which Is Better for Your Goal?
🔥 Weight Loss
Basmati Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Corn
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Corn
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Basmati Rice and Corn stack up: