Ground Beef 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 250), more fiber (1.8g vs 0g), less sodium (5mg vs 75mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Brown Rice
111 kcal
More Protein
Ground Beef
26g
More Fiber
Brown Rice
1.8g
Less Sugar
Ground Beef
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Ground Beef | Brown Rice | Difference |
|---|---|---|---|
| Calories | 250kcal | 111kcal✓ | +139.0kcal |
| Protein | 26g✓ | 2.6g | +23.4g |
| Carbohydrates | 0g✓ | 23g | -23.0g |
| Fat | 17g | 0.9g✓ | +16.1g |
| Fiber | 0g | 1.8g✓ | -1.8g |
| Sugar | 0g | 0g | 0.0g |
| Sodium | 75mg | 5mg✓ | +70.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Ground Beef
Brown Rice
Diet Compatibility
Ground Beef
Brown Rice
When to Choose Ground Beef
- ✓Higher in protein (26g vs 2.6g)
- ✓Lower in carbs (0g vs 23g)
- ✓Less sugar (0g vs 0g)
Common Uses
When to Choose Brown Rice
- ✓Lower in calories (111 vs 250)
- ✓More fiber (1.8g vs 0g)
- ✓Lower sodium (5mg vs 75mg)
Common Uses
Ground Beef vs Brown Rice: Nutritional Analysis
Ground Beef is more calorie-dense at 250 calories per 100g compared to 111 for Brown Rice, a difference of 139 calories. On the protein front, Ground Beef delivers more with 26g 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 Ground Beef and Brown Rice tell different nutritional stories. Ground Beef provides 0g of carbohydrates, 17g of fat, and 0g of fiber per 100g, while Brown Rice contains 23g carbs, 0.9g fat, and 1.8g fiber. The higher fiber content in Brown Rice supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety.
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: Ground Beef provides more protein (26g/100g), supporting muscle repair and growth.
- For sustained energy: Brown Rice offers more fiber (1.8g/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, Ground Beef or Brown Rice?
Ground Beef has more calories with 250 kcal per 100g, compared to Brown Rice with 111 kcal. That's a difference of 139 calories per 100g serving.
Is Ground Beef 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 Ground Beef and Brown Rice?
Ground Beef has more protein with 26g per 100g, compared to Brown Rice with 2.6g. Ground Beef provides 23.4g more protein per 100g serving.
Which is better for weight loss, Ground Beef or Brown Rice?
For weight loss, Brown Rice is the better choice with only 111 calories per 100g compared to 250 calories in Ground Beef. Brown Rice also offers 1.8g of fiber per 100g, which helps you feel fuller longer.
Does Ground Beef or Brown Rice have fewer carbs?
Ground Beef has fewer carbs with 0g per 100g, compared to Brown Rice with 23g. If you're following a low-carb diet, Ground Beef is the better option with 23.0g 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.