Barley vs Brown Rice Vs White Rice
Side-by-side macro comparison. Barley vs Brown Rice Vs White Rice per their standard serving sizes.
Brown Rice Vs White Rice
per 100g cooked, long-grain
Macro Comparison Table
| Macro | Barley | Brown Rice Vs White Rice | Difference |
|---|---|---|---|
| Calories | 193 cal | 112 cal | +72% Barley |
| Protein | 3.5g | 2.6g | +35% Barley |
| Carbs | 44g | 24g | +83% Barley |
| Fat | 0.7g | 0.9g | -22% Barley |
Differences shown relative to Barley. Positive = Barley has more.
Quick Take
Barley delivers 193 calories per serving with 3.5g protein, 44g carbs, and 0.7g fat. Brown Rice Vs White Rice delivers 112 calories with 2.6g protein, 24g carbs, and 0.9g fat. The most meaningful difference: Brown Rice Vs White Rice saves 81 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, Brown Rice Vs White Rice gives you 81 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), Brown Rice Vs White Rice delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Barley brings 193 calories — useful when you're chasing a surplus and struggling to eat enough. Barley delivers 3.5g 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
Brown Rice Vs White Rice fits cleanly into keto with only 24g carbs. Barley at 44g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Barley or Brown Rice Vs White Rice?
Barley has more protein: 3.5g vs 2.6g per serving. That's a difference of 0.8999999999999999g.
Which has fewer calories, Barley or Brown Rice Vs White Rice?
Brown Rice Vs White Rice has 112 calories per serving vs 193 calories in Barley — a difference of 81 calories.
Is Barley or Brown Rice Vs White Rice better for keto?
Brown Rice Vs White Rice is the better keto choice at 24g carbs per serving vs 44g carbs in Barley.
Is Barley or Brown Rice Vs White Rice better for weight loss?
For weight loss, Brown Rice Vs White Rice gives you more calorie flexibility (81 cal less per serving). For preserving muscle during a deficit, Brown Rice Vs White Rice delivers more protein per calorie. Most people on cuts benefit from Brown Rice Vs White Rice.
Which Is Better for Your Goal?
🔥 Weight Loss
Brown Rice Vs White Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Barley
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Brown Rice Vs 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 Barley and Brown Rice Vs White Rice stack up:
Full Barley guide • Full Brown Rice Vs White Rice guide • All comparisons