Jasmine Rice vs Tortilla
Side-by-side macro comparison. Jasmine Rice vs Tortilla per their standard serving sizes.
Jasmine Rice
per 1 cup cooked (158g)
Tortilla
per 1 large flour tortilla (64g)
Macro Comparison Table
| Macro | Jasmine Rice | Tortilla | Difference |
|---|---|---|---|
| Calories | 205 cal | 218 cal | -6% Jasmine |
| Protein | 4.3g | 6g | -28% Jasmine |
| Carbs | 45g | 36g | +25% Jasmine |
| Fat | 0.4g | 5g | -92% Jasmine |
Differences shown relative to Jasmine Rice. Positive = Jasmine Rice has more.
Quick Take
Jasmine Rice delivers 205 calories per serving with 4.3g protein, 45g carbs, and 0.4g fat. Tortilla delivers 218 calories with 6g protein, 36g carbs, and 5g fat. The most meaningful difference: they're within 13 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, Jasmine Rice gives you 13 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), Tortilla delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Tortilla brings 218 calories — useful when you're chasing a surplus and struggling to eat enough. Tortilla delivers 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
Tortilla fits cleanly into keto with only 36g carbs. Jasmine Rice at 45g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Jasmine Rice or Tortilla?
Tortilla has more protein: 6g vs 4.3g per serving. That's a difference of 1.7000000000000002g.
Which has fewer calories, Jasmine Rice or Tortilla?
Jasmine Rice has 205 calories per serving vs 218 calories in Tortilla — a difference of 13 calories.
Is Jasmine Rice or Tortilla better for keto?
Tortilla is the better keto choice at 36g carbs per serving vs 45g carbs in Jasmine Rice.
Is Jasmine Rice or Tortilla better for weight loss?
For weight loss, Jasmine Rice gives you more calorie flexibility (13 cal less per serving). For preserving muscle during a deficit, Tortilla delivers more protein per calorie. Most people on cuts benefit from Tortilla.
Which Is Better for Your Goal?
🔥 Weight Loss
Jasmine Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Tortilla
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Tortilla
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 Jasmine Rice and Tortilla stack up:
Full Jasmine Rice guide • Full Tortilla guide • All comparisons