Tortilla vs White Rice
Side-by-side macro comparison. Tortilla vs White Rice per their standard serving sizes.
Tortilla
per 1 large flour tortilla (64g)
Macro Comparison Table
| Macro | Tortilla | White Rice | Difference |
|---|---|---|---|
| Calories | 218 cal | 130 cal | +68% Tortilla |
| Protein | 6g | 2.7g | +122% Tortilla |
| Carbs | 36g | 28g | +29% Tortilla |
| Fat | 5g | 0.3g | +1567% Tortilla |
Differences shown relative to Tortilla. Positive = Tortilla has more.
Quick Take
Tortilla delivers 218 calories per serving with 6g protein, 36g carbs, and 5g fat. White Rice delivers 130 calories with 2.7g protein, 28g carbs, and 0.3g fat. The most meaningful difference: White Rice saves 88 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, White Rice gives you 88 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
White Rice fits cleanly into keto with only 28g carbs. Tortilla at 36g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Tortilla or White Rice?
Tortilla has more protein: 6g vs 2.7g per serving. That's a difference of 3.3g.
Which has fewer calories, Tortilla or White Rice?
White Rice has 130 calories per serving vs 218 calories in Tortilla — a difference of 88 calories.
Is Tortilla or White Rice better for keto?
White Rice is the better keto choice at 28g carbs per serving vs 36g carbs in Tortilla.
Is Tortilla or White Rice better for weight loss?
For weight loss, White Rice gives you more calorie flexibility (88 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
White 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
White Rice
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 Tortilla and White Rice stack up:
Full Tortilla guide • Full White Rice guide • All comparisons