Chai vs Rice

Per 100 g, Chai has 50 kcal and 1.7 g protein, while Rice has 120 kcal and 2.3 g protein.

Chai

50
kcal per 100 ml
1.7 g protein

Rice

120
kcal per 100 ml
2.3 g protein

Nutrition compared, per 100 ml

Both foods are shown per 100 ml so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Chai Rice Difference
Calories Fewer calories for the same weight 50 kcal better 120 kcal 58%
Protein More protein helps with fullness and muscle 1.7 g 2.3 g better 26%
Carbs Lower carbs suits low-carb and diabetic diets 6.7 g better 26.7 g 75%
Fat Lower fat means lower calorie density 1.7 g 0.3 g better 82%
Fiber More fibre improves fullness and digestion 0 g 0.4 g better 100%
Sugar Less sugar means a gentler blood-sugar response 5.3 g 0.1 g better 98%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Chai

Chai is the lighter choice at 50 kcal per 100 g against 120 for Rice — about 58% fewer calories for the same weight on your plate. That does not make Rice a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Rice

Rice is the stronger protein source, with 2.3 g per 100 g against 1.7 g for Chai. To match that from Chai you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Chai is more efficient per calorie (3.4 g of protein per 100 kcal against 1.9 g), so it is the better pick if you are also holding calories down.

Chai vs Rice — common questions

Rice has more calories — about 120 kcal per 100 g compared with 50 kcal for Chai.

Rice has more protein — 2.3 g per 100 g against 1.7 g for Chai.

Chai is the lighter choice at 50 kcal per 100 g against 120 for Rice — about 58% fewer calories for the same weight on your plate. That does not make Rice a bad food; it means the portion has to be smaller to fit the same calorie budget.

Rice is the stronger protein source, with 2.3 g per 100 g against 1.7 g for Chai. To match that from Chai you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Chai is more efficient per calorie (3.4 g of protein per 100 kcal against 1.9 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 170 kcal and 4 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Chai has the edge, mainly on calorie density. Per 100 g, Chai has 50 kcal and 1.7 g protein, while Rice has 120 kcal and 2.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Chai nutrition & serving sizes
Full Rice nutrition & serving sizes

Other comparisons

Chai vs Biryani Chai vs Rajma Chai vs Lassi Chai vs Dal Chai vs Plain Pulao Chai vs Mutton Biryani

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.