Rice, brown, with soy-based sauce, fat added
Common food
Photo: Wikipedia
This is a comforting bowl of whole-grain brown rice tossed in a savory, umami-rich soy-based sauce with a touch of added fat for richness. The grains offer a pleasantly chewy, nutty texture, while the sauce provides a deep, salty-sweet coating. Nutritionally, it's a solid source of complex carbohydrates and dietary fiber, making it more sustaining than plain white rice.
Calorie split: 8% protein · 73% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory umami flavor that transforms simple rice into a satisfying dish. It's a beloved, versatile base that can stand alone or be paired with countless proteins and vegetables.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the high sodium content from the soy sauce, which can be a concern for those monitoring blood pressure. The added fat, while small, also increases the calorie density. To counteract, use low-sodium soy sauce, control portion size, and pair with a large serving of steamed or fresh vegetables to add volume and nutrients without excess salt.
Key benefits
- Provides sustained energy from complex carbs and fiber.
- Contains more micronutrients (like magnesium and B vitamins) than refined white rice.
- The soy sauce adds a potent umami flavor with minimal calories.
- The added fat helps with the absorption of fat-soluble vitamins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Brown rice retains its bran and germ layers, which means it can go rancid faster than white rice due to the natural oils; it's best stored in the refrigerator or freezer for long-term freshness.
Full nutrition (USDA data · scales with serving)
| Water | 73.5 g |
| Energy | 114 kcal |
| Protein | 2.1 g |
| Total lipid (fat) | 2.4 g |
| Carbohydrate, by difference | 20.6 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.43 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 76.0 mg |
| Potassium, K | 69.0 mg |
| Sodium, Na | 420 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 4.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.8 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 | 0.01 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) | 0.45 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.44 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 | 0.32 g |
| SFA 18:0 | 0.08 g |
| Fatty acids, total monounsaturated | 0.99 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.97 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.90 g |
| PUFA 18:2 | 0.82 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 | 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
Can I make this with other sauces?
Absolutely. While soy sauce is classic, you can use teriyaki sauce, oyster sauce, fish sauce, or even a sesame oil and vinegar dressing for different flavor profiles.
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 · 8% calories from protein · 1.1 g fiber · 1.3 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: 6.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.