Lemon rice vs plain rice: calories and protein compared
Short answer: for fat loss pick plain rice; for muscle gain lemon rice does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Lemon rice | Plain rice |
|---|---|---|
| Serving | 1 katori · 180 g | 1 katori · 150 g |
| Calories | 306 kcal | 195 kcal |
| Protein | 7 g | 5 g |
| Carbs | 45 g | 42 g |
| Fat | 11 g | 0 g |
| Protein per 100 kcal | 2.3 g | 2.3 g |
| Calories from fat | 32% | 0% |
What the numbers say
- Lemon rice has 111 kcal more a serving than plain rice. One serving of lemon rice has the calories of about 1.6 servings of plain rice.
- Lemon rice has more protein: 7 g vs 5 g.
- For protein per calorie, plain rice wins with 2.3 g per 100 kcal.
Which to pick
- Losing fat: Plain rice, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Lemon rice, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.