Banana vs Basmati Rice
Side-by-side macro comparison. Banana vs Basmati Rice per their standard serving sizes.
Basmati Rice
per 1 cup cooked (158g)
Macro Comparison Table
| Macro | Banana | Basmati Rice | Difference |
|---|---|---|---|
| Calories | 105 cal | 191 cal | -45% Banana |
| Protein | 1.3g | 4g | -67% Banana |
| Carbs | 27g | 44g | -39% Banana |
| Fat | 0.4g | 0.6g | -33% Banana |
Differences shown relative to Banana. Positive = Banana has more.
Quick Take
Banana delivers 105 calories per serving with 1.3g protein, 27g carbs, and 0.4g fat. Basmati Rice delivers 191 calories with 4g protein, 44g carbs, and 0.6g fat. The most meaningful difference: Banana saves 86 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, Banana gives you 86 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), Basmati Rice delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Basmati Rice brings 191 calories — useful when you're chasing a surplus and struggling to eat enough. Basmati Rice delivers 4g 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
Banana fits cleanly into keto with only 27g carbs. Basmati Rice at 44g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Banana or Basmati Rice?
Basmati Rice has more protein: 4g vs 1.3g per serving. That's a difference of 2.7g.
Which has fewer calories, Banana or Basmati Rice?
Banana has 105 calories per serving vs 191 calories in Basmati Rice — a difference of 86 calories.
Is Banana or Basmati Rice better for keto?
Banana is the better keto choice at 27g carbs per serving vs 44g carbs in Basmati Rice.
Is Banana or Basmati Rice better for weight loss?
For weight loss, Banana gives you more calorie flexibility (86 cal less per serving). For preserving muscle during a deficit, Basmati Rice delivers more protein per calorie. Most people on cuts benefit from Basmati Rice.
Which Is Better for Your Goal?
🔥 Weight Loss
Basmati Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Basmati Rice
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Banana
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 Banana and Basmati Rice stack up:
Full Banana guide • Full Basmati Rice guide • All comparisons