Green Beans vs Wild Rice
Side-by-side macro comparison. Green Beans vs Wild Rice per their standard serving sizes.
Macro Comparison Table
| Macro | Green Beans | Wild Rice | Difference |
|---|---|---|---|
| Calories | 31 cal | 166 cal | -81% Green |
| Protein | 1.8g | 6.5g | -72% Green |
| Carbs | 7g | 35g | -80% Green |
| Fat | 0.1g | 0.6g | -83% Green |
Differences shown relative to Green Beans. Positive = Green Beans has more.
Quick Take
Green Beans delivers 31 calories per serving with 1.8g protein, 7g carbs, and 0.1g fat. Wild Rice delivers 166 calories with 6.5g protein, 35g carbs, and 0.6g fat. The most meaningful difference: Green Beans saves 135 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, Green Beans gives you 135 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), Green Beans delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Wild Rice brings 166 calories — useful when you're chasing a surplus and struggling to eat enough. Wild Rice delivers 6.5g 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
Green Beans fits cleanly into keto with only 7g carbs. Wild Rice at 35g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Green Beans or Wild Rice?
Wild Rice has more protein: 6.5g vs 1.8g per serving. That's a difference of 4.7g.
Which has fewer calories, Green Beans or Wild Rice?
Green Beans has 31 calories per serving vs 166 calories in Wild Rice — a difference of 135 calories.
Is Green Beans or Wild Rice better for keto?
Green Beans is the better keto choice at 7g carbs per serving vs 35g carbs in Wild Rice.
Is Green Beans or Wild Rice better for weight loss?
For weight loss, Green Beans gives you more calorie flexibility (135 cal less per serving). For preserving muscle during a deficit, Green Beans delivers more protein per calorie. Most people on cuts benefit from Green Beans.
Which Is Better for Your Goal?
🔥 Weight Loss
Green Beans
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Wild Rice
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Green Beans
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 Green Beans and Wild Rice stack up:
Full Green Beans guide • Full Wild Rice guide • All comparisons