Basmati Rice vs Mac and Cheese
Side-by-side macro comparison. Basmati Rice vs Mac and Cheese per their standard serving sizes.
Basmati Rice
per 1 cup cooked (158g)
Macro Comparison Table
| Macro | Basmati Rice | Mac and Cheese | Difference |
|---|---|---|---|
| Calories | 191 cal | 350 cal | -45% Basmati |
| Protein | 4g | 12g | -67% Basmati |
| Carbs | 44g | 47g | -6% Basmati |
| Fat | 0.6g | 12g | -95% Basmati |
Differences shown relative to Basmati Rice. Positive = Basmati Rice has more.
Quick Take
Basmati Rice delivers 191 calories per serving with 4g protein, 44g carbs, and 0.6g fat. Mac and Cheese delivers 350 calories with 12g protein, 47g carbs, and 12g fat. The most meaningful difference: Basmati Rice saves 159 calories per serving — meaningful over a week of meals. For protein density per calorie, Mac and Cheese wins at 14% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Basmati Rice gives you 159 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), Mac and Cheese delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Mac and Cheese brings 350 calories — useful when you're chasing a surplus and struggling to eat enough. Mac and Cheese delivers 12g 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
Basmati Rice fits cleanly into keto with only 44g carbs. Mac and Cheese at 47g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Basmati Rice or Mac and Cheese?
Mac and Cheese has more protein: 12g vs 4g per serving. That's a difference of 8g.
Which has fewer calories, Basmati Rice or Mac and Cheese?
Basmati Rice has 191 calories per serving vs 350 calories in Mac and Cheese — a difference of 159 calories.
Is Basmati Rice or Mac and Cheese better for keto?
Basmati Rice is the better keto choice at 44g carbs per serving vs 47g carbs in Mac and Cheese.
Is Basmati Rice or Mac and Cheese better for weight loss?
For weight loss, Basmati Rice gives you more calorie flexibility (159 cal less per serving). For preserving muscle during a deficit, Mac and Cheese delivers more protein per calorie. Most people on cuts benefit from Mac and Cheese.
Which Is Better for Your Goal?
🔥 Weight Loss
Basmati Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Mac and Cheese
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Basmati 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 Basmati Rice and Mac and Cheese stack up:
Full Basmati Rice guide • Full Mac and Cheese guide • All comparisons