Rice, brown, cooked, fat added, NS as to fat type
Common food
Photo: Wikipedia
This is cooked brown rice enriched with a small amount of added fat, giving it a subtly richer mouthfeel and nuttier aroma than plain steamed rice. The grains are chewy with a distinct bran layer, offering a satisfying, earthy texture. Nutritionally, it provides a solid base of complex carbohydrates and plant-based protein with a modest boost of healthy fats.
Calorie split: 7% protein · 73% carbs · 20% fat
↓ Full nutrition💚 Why it's loved
People love it for its hearty, nutty flavor and chewy texture that holds up well in a variety of dishes, from stir-fries to pilafs. It's a cultural staple in many cuisines, valued as a comforting, wholesome foundation for meals.
⚠️ Watch-outs & how to enjoy it better
The added fat increases calorie density, which may be a concern for strict calorie control. Its carbohydrate content can cause blood sugar spikes in sensitive individuals if eaten alone. To counteract this, pair it with a source of protein (like beans or chicken) and non-starchy vegetables, and practice portion control.
Key benefits
- Good source of complex carbohydrates for sustained energy
- Contains plant-based protein and essential minerals like manganese and selenium
- The added fat can help with the absorption of fat-soluble vitamins
- Provides dietary fiber, supporting digestive health
- Whole grain, which is associated with better heart health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Brown rice is technically a whole grain because only the inedible outer husk is removed, leaving the nutrient-rich bran and germ intact, unlike white rice where these layers are milled away.
Full nutrition (USDA data · scales with serving)
| Water | 68.3 g |
| Energy | 138 kcal |
| Protein | 2.4 g |
| Total lipid (fat) | 3.1 g |
| Carbohydrate, by difference | 25.2 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 0.22 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.39 mg |
| Magnesium, Mg | 39.0 mg |
| Phosphorus, P | 95.0 mg |
| Potassium, K | 78.0 mg |
| Sodium, Na | 203 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 4.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.03 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 7.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.50 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.73 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.44 g |
| SFA 18:0 | 0.13 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.91 g |
| PUFA 18:2 | 0.84 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Snacks, rice cakes, brown rice, sesame seed — USDA does not publish this profile for Rice.
| Tryptophan | 0.10 g |
| Threonine | 0.28 g |
| Isoleucine | 0.32 g |
| Leucine | 0.63 g |
| Lysine | 0.29 g |
| Methionine | 0.17 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.29 g |
| Valine | 0.44 g |
| Arginine | 0.59 g |
| Histidine | 0.19 g |
| Alanine | 0.44 g |
| Aspartic acid | 0.71 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.38 g |
| Proline | 0.35 g |
| Serine | 0.39 g |
FAQ
How does the added fat affect the cooking process?
A small amount of fat added during cooking can help separate the grains, giving a slightly fluffier texture and preventing clumping, while also imparting a subtle richness.
Is this suitable for a gluten-free diet?
Yes, plain cooked brown rice is naturally gluten-free. However, always check if any added seasonings or sauces in a prepared dish contain gluten.
How does it differ from plain cooked brown rice?
The primary difference is the inclusion of a small amount of fat (type unspecified) during or after cooking, which enhances flavor, mouthfeel, and calorie content slightly.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.38 kcal/g · 7% calories from protein · 1.0 g fiber · 0.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.60 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.