Rice, brown, with carrots, no added fat
Common food
Photo: Wikipedia
A humble yet satisfying side dish of nutty brown rice simmered with sweet, tender carrots, offering a wholesome, earthy flavor with a pleasantly chewy texture. This simple preparation delivers a solid dose of complex carbohydrates and fiber for sustained energy, with the carrots adding a natural sweetness and a pop of color. It's a comforting, low-fat staple that feels both nourishing and familiar.
Calorie split: 9% protein · 84% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, earthy simplicity and the way the sweet carrots complement the nutty, chewy brown rice. It's a versatile, no-fuss side that pairs well with almost any protein or stew, making it a reliable staple in home kitchens worldwide.
⚠️ Watch-outs & how to enjoy it better
The chewy texture of brown rice can be off-putting to some, and the dish may cause a moderate blood-sugar rise if eaten alone in large portions. To counteract this, pair it with a source of protein or healthy fat (like beans, chicken, or avocado) and practice portion control, aiming for a 1:1 ratio with vegetables or protein.
Key benefits
- High in complex carbohydrates for steady energy release
- Good source of dietary fiber for digestive health
- Naturally low in fat and added sugars
- Provides essential minerals like magnesium and selenium from brown rice
- Carrots add beta-carotene and a touch of natural sweetness
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Brown rice retains its bran and germ layers, which are removed in white rice, making it a whole grain that requires about 45 minutes to cook—roughly three times longer than white rice.
Full nutrition (USDA data · scales with serving)
| Water | 74.2 g |
| Energy | 104 kcal |
| Protein | 2.3 g |
| Total lipid (fat) | 0.80 g |
| Carbohydrate, by difference | 21.8 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 0.91 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.51 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 87.0 mg |
| Potassium, K | 117 mg |
| Sodium, Na | 172 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 4.7 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.06 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 9.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 179 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1748 ug |
| Carotene, alpha | 792 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 144 ug |
| Vitamin E (alpha-tocopherol) | 0.35 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.21 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 | 0.16 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.29 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.29 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.31 g |
| PUFA 18:2 | 0.30 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
Is brown rice with carrots a good meal for weight management?
Yes, it's a low-fat, high-fiber option that promotes satiety. However, portion control is key, as brown rice is calorie-dense. Pair it with lean protein and non-starchy vegetables for a balanced, weight-friendly meal.
How can I make this dish more flavorful without adding fat?
Use aromatic spices like cumin, turmeric, or ginger, and add a splash of low-sodium broth or a squeeze of lemon juice. Toasting the rice and carrots in a dry pan before boiling can also deepen the flavor.
Can I use this as a base for a complete meal?
Absolutely. Top it with grilled chicken, tofu, or legumes, and add a side of steamed greens or a fresh salad to create a balanced, nutrient-dense plate.
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 1.04 kcal/g · 9% calories from protein · 1.9 g fiber · 0.9 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: 1.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.