Rice, brown, with gravy, fat added
Common food
Photo: Wikipedia
This is a hearty, comforting staple of brown rice enriched with savory gravy and a touch of added fat for richness. The texture is pleasantly chewy with a nutty undertone, while the gravy adds a smooth, umami depth that coats each grain. Nutritionally, it's a balanced, moderate-calorie dish that provides a good mix of complex carbohydrates and a modest amount of fat for satiety.
Calorie split: 7% protein · 68% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for its deeply comforting, savory flavor and the satisfying, chewy texture of brown rice that pairs perfectly with rich gravy. It's a versatile base that can be dressed up with proteins or vegetables, making it a beloved comfort food across many cultures.
⚠️ Watch-outs & how to enjoy it better
The added fat and potential sodium in the gravy can be a concern for those monitoring heart health or blood pressure. To counteract, pair with steamed vegetables or lean protein to balance the meal, and opt for low-sodium gravy or use herbs for flavor instead of salt.
Key benefits
- Provides sustained energy from complex carbs in brown rice.
- Good source of dietary fiber (1.1g per 100g) for digestive health.
- Contains added fat which enhances the absorption of fat-soluble vitamins.
- Moderate calorie density (114 kcal/100g) suitable for balanced meals.
- Offers a comforting, savory flavor profile without excessive sugar.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Brown rice with gravy is a classic comfort food in the Southern United States, often served with fried chicken or meatloaf, and it's a staple in many military mess halls due to its hearty, filling nature.
Full nutrition (USDA data · scales with serving)
| Water | 74.6 g |
| Energy | 114 kcal |
| Protein | 2.1 g |
| Total lipid (fat) | 3.1 g |
| Carbohydrate, by difference | 19.3 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 0.25 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.42 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 77.0 mg |
| Potassium, K | 72.0 mg |
| Sodium, Na | 252 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 4.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 7.5 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) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.58 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 | 0.44 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.0 g |
| PUFA 18:2 | 0.92 g |
| PUFA 18:3 | 0.09 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 | 1.0 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
Is brown rice with gravy a healthy meal option?
It can be part of a healthy diet when consumed in moderation. The brown rice provides fiber and complex carbs, while the gravy adds flavor and fat. Opt for low-sodium gravy and pair with vegetables or lean protein for a balanced meal.
How does the added fat affect the nutritional profile?
The added fat (3.08g per 100g) increases the calorie content and provides a richer texture and flavor. It also helps in absorbing fat-soluble vitamins from the rice and any accompanying ingredients.
Can I make this dish healthier?
Yes, you can use low-sodium gravy, reduce the amount of added fat, and add more vegetables or lean protein to increase the nutritional value. Using whole-grain brown rice ensures you get more fiber and nutrients.
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 1.14 kcal/g · 7% calories from protein · 1.1 g fiber · 0.3 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: 3.50 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.