Brussels Sprouts vs White Rice
Side-by-side macro comparison. Brussels Sprouts vs White Rice per their standard serving sizes.
Macro Comparison Table
| Macro | Brussels Sprouts | White Rice | Difference |
|---|---|---|---|
| Calories | 38 cal | 130 cal | -71% Brussels |
| Protein | 3g | 2.7g | +11% Brussels |
| Carbs | 8g | 28g | -71% Brussels |
| Fat | 0.3g | 0.3g | 0% Brussels |
Differences shown relative to Brussels Sprouts. Positive = Brussels Sprouts has more.
Quick Take
Brussels Sprouts delivers 38 calories per serving with 3g protein, 8g carbs, and 0.3g fat. White Rice delivers 130 calories with 2.7g protein, 28g carbs, and 0.3g fat. The most meaningful difference: Brussels Sprouts saves 92 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Brussels Sprouts gives you 92 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), Brussels Sprouts delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. White Rice brings 130 calories — useful when you're chasing a surplus and struggling to eat enough. Brussels Sprouts delivers 3g 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
Brussels Sprouts fits cleanly into keto with only 8g carbs. White Rice at 28g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Brussels Sprouts or White Rice?
Brussels Sprouts has more protein: 3g vs 2.7g per serving. That's a difference of 0.2999999999999998g.
Which has fewer calories, Brussels Sprouts or White Rice?
Brussels Sprouts has 38 calories per serving vs 130 calories in White Rice — a difference of 92 calories.
Is Brussels Sprouts or White Rice better for keto?
Brussels Sprouts is the better keto choice at 8g carbs per serving vs 28g carbs in White Rice.
Is Brussels Sprouts or White Rice better for weight loss?
For weight loss, Brussels Sprouts gives you more calorie flexibility (92 cal less per serving). For preserving muscle during a deficit, Brussels Sprouts delivers more protein per calorie. Most people on cuts benefit from Brussels Sprouts.
Which Is Better for Your Goal?
🔥 Weight Loss
Brussels Sprouts
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Brussels Sprouts
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Brussels Sprouts
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
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Other ways Brussels Sprouts and White Rice stack up:
Full Brussels Sprouts guide • Full White Rice guide • All comparisons