Brown Rice vs Graham Crackers
Side-by-side macro comparison. Brown Rice vs Graham Crackers per their standard serving sizes.
Graham Crackers
per 2 full sheets (28g)
Macro Comparison Table
| Macro | Brown Rice | Graham Crackers | Difference |
|---|---|---|---|
| Calories | 112 cal | 118 cal | -5% Brown |
| Protein | 2.6g | 2g | +30% Brown |
| Carbs | 24g | 22g | +9% Brown |
| Fat | 0.9g | 3g | -70% Brown |
Differences shown relative to Brown Rice. Positive = Brown Rice has more.
Quick Take
Brown Rice delivers 112 calories per serving with 2.6g protein, 24g carbs, and 0.9g fat. Graham Crackers delivers 118 calories with 2g protein, 22g carbs, and 3g fat. The most meaningful difference: they're within 6 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, Brown Rice gives you 6 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), Brown Rice delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Graham Crackers brings 118 calories — useful when you're chasing a surplus and struggling to eat enough. Brown Rice delivers 2.6g 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
Graham Crackers fits cleanly into keto with only 22g carbs. Brown Rice at 24g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Brown Rice or Graham Crackers?
Brown Rice has more protein: 2.6g vs 2g per serving. That's a difference of 0.6000000000000001g.
Which has fewer calories, Brown Rice or Graham Crackers?
Brown Rice has 112 calories per serving vs 118 calories in Graham Crackers — a difference of 6 calories.
Is Brown Rice or Graham Crackers better for keto?
Graham Crackers is the better keto choice at 22g carbs per serving vs 24g carbs in Brown Rice.
Is Brown Rice or Graham Crackers better for weight loss?
For weight loss, Brown Rice gives you more calorie flexibility (6 cal less per serving). For preserving muscle during a deficit, Brown Rice delivers more protein per calorie. Most people on cuts benefit from Brown Rice.
Which Is Better for Your Goal?
🔥 Weight Loss
Brown Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Brown Rice
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Graham Crackers
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 Brown Rice and Graham Crackers stack up:
Full Brown Rice guide • Full Graham Crackers guide • All comparisons