Avocado vs Brown Rice: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Brown Rice is generally healthier
Brown Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (111 vs 160), less sugar (0g vs 0.7g), less sodium (5mg vs 7mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Brown Rice
111 kcal
More Protein
Avocado
3g
More Fiber
Avocado
7g
Less Sugar
Brown Rice
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Avocado | Brown Rice | Difference |
|---|---|---|---|
| Calories | 160kcal | 111kcal✓ | +49.0kcal |
| Protein | 3g✓ | 2.6g | +0.4g |
| Carbohydrates | 9g✓ | 23g | -14.0g |
| Fat | 15g | 0.9g✓ | +14.1g |
| Fiber | 7g✓ | 1.8g | +5.2g |
| Sugar | 0.7g | 0g✓ | +0.7g |
| Sodium | 7mg | 5mg✓ | +2.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Avocado
Brown Rice
Diet Compatibility
Avocado
Brown Rice
When to Choose Avocado
- ✓Higher in protein (3g vs 2.6g)
- ✓More fiber (7g vs 1.8g)
- ✓Lower in carbs (9g vs 23g)
Common Uses
When to Choose Brown Rice
- ✓Lower in calories (111 vs 160)
- ✓Less sugar (0g vs 0.7g)
- ✓Lower sodium (5mg vs 7mg)
Common Uses
Avocado vs Brown Rice: Nutritional Analysis
Avocado is more calorie-dense at 160 calories per 100g compared to 111 for Brown Rice, a difference of 49 calories. On the protein front, Avocado delivers more with 3g per 100g versus 2.6g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Avocado and Brown Rice tell different nutritional stories. Avocado provides 9g of carbohydrates, 15g of fat, and 7g of fiber per 100g, while Brown Rice contains 23g carbs, 0.9g fat, and 1.8g fiber. The higher fiber content in Avocado supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Avocado contains 0.7g while Brown Rice has 0g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Brown Rice is the lower-calorie choice at 111 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Avocado provides more protein (3g/100g), supporting muscle repair and growth.
- For sustained energy: Avocado offers more fiber (7g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Avocado or Brown Rice?
Avocado has more calories with 160 kcal per 100g, compared to Brown Rice with 111 kcal. That's a difference of 49 calories per 100g serving.
Is Avocado healthier than Brown Rice?
Based on our nutritional analysis, Brown Rice is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Brown Rice has 111 calories, 2.6g protein, and 1.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Avocado and Brown Rice?
Avocado has more protein with 3g per 100g, compared to Brown Rice with 2.6g. Avocado provides 0.4g more protein per 100g serving.
Which is better for weight loss, Avocado or Brown Rice?
For weight loss, Brown Rice is the better choice with only 111 calories per 100g compared to 160 calories in Avocado. Avocado also offers 7g of fiber per 100g, which helps you feel fuller longer.
Does Avocado or Brown Rice have fewer carbs?
Avocado has fewer carbs with 9g per 100g, compared to Brown Rice with 23g. If you're following a low-carb diet, Avocado is the better option with 14.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.