Rice, brown, cooked, NS as to fat
Common food
Photo: Wikipedia
Brown rice is a whole grain with its outer bran and germ layers intact, giving it a chewy texture and a nutty, earthy flavor. It provides a solid 2.44g of protein and 1g of fiber per 100g, making it a more nutrient-dense staple than its white counterpart. Its low fat content (1.11g) and minimal sugar (0.22g) make it a clean, energy-sustaining carbohydrate source.
Calorie split: 8% protein · 84% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love brown rice for its satisfying, hearty chew and deep, nutty taste that adds substance to meals. It's a versatile canvas, equally at home in a savory stir-fry, a comforting bowl, or a sweet breakfast porridge.
⚠️ Watch-outs & how to enjoy it better
Its chewier texture and longer cooking time can be a drawback for those used to white rice. The bran layer contains phytic acid, which can slightly reduce mineral absorption; soaking or sprouting the rice before cooking can help mitigate this. For individuals monitoring blood sugar, portion control is key, as it is still a carbohydrate-rich food.
Key benefits
- High in manganese and selenium, essential for metabolism and antioxidant function.
- Contains magnesium, which supports muscle and nerve function.
- The intact bran layer provides dietary fiber for digestive health.
- A good source of plant-based protein for vegetarians and vegans.
- Has a lower glycemic index than white rice, promoting steadier energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Brown rice must be stored properly because its natural oils in the bran can go rancid; it has a much shorter shelf life than polished white rice.
Full nutrition (USDA data · scales with serving)
| Water | 69.7 g |
| Energy | 123 kcal |
| Protein | 2.4 g |
| Total lipid (fat) | 1.1 g |
| Carbohydrate, by difference | 25.8 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 0.22 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.40 mg |
| Magnesium, Mg | 39.0 mg |
| Phosphorus, P | 97.0 mg |
| Potassium, K | 80.0 mg |
| Sodium, Na | 201 mg |
| Zinc, Zn | 0.63 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 5.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.03 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.05 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 | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.20 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.15 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.35 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.35 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.34 g |
| PUFA 18:2 | 0.33 g |
| PUFA 18:3 | 0.01 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 | 0.00 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
Why does brown rice take longer to cook than white rice?
The outer bran layer acts as a protective barrier, slowing water absorption. It typically requires about 40-50 minutes of simmering versus 15-20 for white rice.
Is brown rice gluten-free?
Yes, brown rice is naturally gluten-free and is a safe grain for those with celiac disease or gluten sensitivity.
Can I use brown rice in a rice cooker?
Absolutely. Most rice cookers have a specific 'brown rice' setting that adjusts the cooking time and temperature automatically for perfect results.
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 1.23 kcal/g · 8% 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: 2.51 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.