Rice, brown, with gravy, no added fat
Common food
Photo: Wikipedia
This is a comforting, simple dish of whole-grain brown rice simmered in a savory, typically meat-based gravy. The rice offers a pleasantly chewy, nutty texture, while the gravy adds a rich, umami depth and a glossy coating. It's a low-fat, high-fiber staple that provides steady energy from complex carbohydrates.
Calorie split: 9% protein · 78% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its profound comfort-food appeal and its remarkable versatility—it serves as a hearty canvas for countless proteins and vegetables. The savory gravy transforms the nutty rice into a deeply satisfying, all-in-one meal.
⚠️ Watch-outs & how to enjoy it better
The sodium content in many commercial gravies can be high, which is a consideration for those monitoring salt intake. The glycemic impact, while moderated by the fiber in brown rice, can still be a concern for strict blood sugar management. To counteract this, pair it with a lean protein like grilled chicken or tofu and non-starchy vegetables to balance the meal and slow digestion.
Key benefits
- High in dietary fiber for digestive health.
- Good source of complex carbohydrates for sustained energy.
- Low in fat, making it a heart-healthy base.
- Contains essential minerals like magnesium and selenium from the whole grain.
- Provides plant-based protein from the brown rice.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'gravy' in the classic Southern U.S. dish 'Rice and Gravy' is often made from the drippings of a Sunday roast, traditionally beef, making it a cornerstone of resourceful, waste-not cooking.
Full nutrition (USDA data · scales with serving)
| Water | 75.8 g |
| Energy | 101 kcal |
| Protein | 2.1 g |
| Total lipid (fat) | 1.4 g |
| Carbohydrate, by difference | 19.6 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 0.26 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.42 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 79.0 mg |
| Potassium, K | 73.0 mg |
| Sodium, Na | 256 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 4.2 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 | 7.6 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) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.37 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 | 0.28 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 0.56 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.52 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.38 g |
| PUFA 18:2 | 0.36 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 | 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 complete protein?
No, brown rice is low in the essential amino acid lysine. However, when paired with gravy made from meat drippings or legumes, the amino acid profile becomes more complete.
How can I make this dish healthier?
Use a low-sodium, homemade gravy with herbs and spices for flavor. Boost nutrition by adding steamed broccoli or peas directly to the bowl.
Does the gravy add significant calories?
It depends on the base. A gravy made from lean drippings or a roux adds moderate calories, while a cream-based gravy would add significantly more. The provided nutrition (101 kcal/100g) suggests a lighter, broth-based gravy.
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 1.01 kcal/g · 8% calories from protein · 1.2 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: 3.51 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.