Rice, brown, with soy-based sauce, no added fat
Common food
Photo: Wikipedia
This is a simple, wholesome bowl of cooked brown rice lightly seasoned with a savory soy-based sauce. It offers a satisfyingly chewy texture and a nutty, earthy flavor profile, with the sauce adding a deep umami saltiness. Nutritionally, it's a low-calorie, high-carb base that provides sustained energy and a touch of fiber.
Calorie split: 9% protein · 84% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love it as a reliable, comforting staple that forms the perfect canvas for bolder flavors. Its simplicity and neutral nuttiness make it a culturally ubiquitous base, from a quick weeknight side to the foundation of a nourishing bowl.
⚠️ Watch-outs & how to enjoy it better
The primary caution is the sodium content from the soy sauce, which can be high. Those watching sodium intake or with hypertension should use low-sodium soy sauce or reduce the amount. To counteract, pair it with fresh, potassium-rich vegetables and lean protein to balance the meal.
Key benefits
- Excellent source of complex carbohydrates for steady energy
- Provides dietary fiber to support digestive health
- Very low in fat, making it a light, heart-healthy base
- Contains plant-based protein from the brown rice and soy
- A versatile, gluten-free foundation for countless meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Brown rice is technically a whole grain because only the inedible outer hull is removed, leaving the nutrient-rich bran and germ layers intact, unlike white rice where these are polished away.
Full nutrition (USDA data · scales with serving)
| Water | 74.8 g |
| Energy | 100 kcal |
| Protein | 2.2 g |
| Total lipid (fat) | 0.77 g |
| Carbohydrate, by difference | 20.9 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.43 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 78.0 mg |
| Potassium, K | 70.0 mg |
| Sodium, Na | 428 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 4.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.05 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 | 7.7 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) | 0.14 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 | 0.22 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 | 0.03 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 | 0.27 g |
| PUFA 18:2 | 0.26 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 soy sauce a complete protein?
No, brown rice is low in the essential amino acid lysine. However, when paired with soy-based foods (like the sauce or tofu) or other legumes, it forms a complete protein profile.
How can I reduce the sodium in this dish?
Use low-sodium or reduced-sodium soy sauce. You can also dilute the sauce with a splash of water or rice vinegar, or season with other flavorings like ginger, garlic, or sesame oil.
Is this dish suitable for a gluten-free diet?
The brown rice itself is gluten-free, but traditional soy sauce contains wheat. For a gluten-free version, use tamari or a certified gluten-free soy sauce.
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 1.00 kcal/g · 9% calories from protein · 1.2 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: 6.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.