Basmati Rice vs Green Peas
Side-by-side macro comparison. Basmati Rice vs Green Peas per their standard serving sizes.
Basmati Rice
per 1 cup cooked (158g)
Macro Comparison Table
| Macro | Basmati Rice | Green Peas | Difference |
|---|---|---|---|
| Calories | 191 cal | 117 cal | +63% Basmati |
| Protein | 4g | 8g | -50% Basmati |
| Carbs | 44g | 21g | +110% Basmati |
| Fat | 0.6g | 0.4g | +50% 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. Green Peas delivers 117 calories with 8g protein, 21g carbs, and 0.4g fat. The most meaningful difference: Green Peas saves 74 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, Green Peas gives you 74 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), Green Peas 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. Green Peas delivers 8g 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
Green Peas fits cleanly into keto with only 21g carbs. Basmati Rice at 44g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Basmati Rice or Green Peas?
Green Peas has more protein: 8g vs 4g per serving. That's a difference of 4g.
Which has fewer calories, Basmati Rice or Green Peas?
Green Peas has 117 calories per serving vs 191 calories in Basmati Rice — a difference of 74 calories.
Is Basmati Rice or Green Peas better for keto?
Green Peas is the better keto choice at 21g carbs per serving vs 44g carbs in Basmati Rice.
Is Basmati Rice or Green Peas better for weight loss?
For weight loss, Green Peas gives you more calorie flexibility (74 cal less per serving). For preserving muscle during a deficit, Green Peas delivers more protein per calorie. Most people on cuts benefit from Green Peas.
Which Is Better for Your Goal?
🔥 Weight Loss
Green Peas
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Green Peas
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Green Peas
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
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Other ways Basmati Rice and Green Peas stack up:
Full Basmati Rice guide • Full Green Peas guide • All comparisons