Rice, brown, with vegetables and gravy, fat added
Common food
Photo: Wikipedia
This is a comforting bowl of whole-grain brown rice, tender-cooked with a medley of vegetables and a savory gravy, often finished with a touch of added fat for richness. The texture is pleasantly chewy with a soft, cohesive mouthfeel from the gravy, and the flavor is savory, earthy, and deeply satisfying. Nutritionally, it's a solid source of complex carbohydrates and dietary fiber for sustained energy.
Calorie split: 9% protein · 69% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love it as a hearty, all-in-one comfort food that's both nourishing and flavorful. The savory gravy ties everything together, making it a satisfying and convenient meal.
⚠️ Watch-outs & how to enjoy it better
The added fat and potential for high sodium in the gravy can be concerns for those monitoring calorie or salt intake. To counteract, opt for low-sodium gravy or make your own, and be mindful of portion sizes. The brown rice's fiber, while beneficial, can cause digestive discomfort for some if not accustomed to it; increase intake gradually and drink plenty of water.
Key benefits
- Provides sustained energy from complex carbohydrates and fiber.
- Contains plant-based protein from brown rice and vegetables.
- Dietary fiber supports digestive health and promotes fullness.
- Vegetables add essential vitamins and minerals.
- A versatile, one-bowl meal base.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Brown rice retains its bran and germ layers, which are stripped away in white rice, giving it a nutty flavor and significantly more fiber, magnesium, and B vitamins.
Full nutrition (USDA data · scales with serving)
| Water | 76.1 g |
| Energy | 105 kcal |
| Protein | 2.2 g |
| Total lipid (fat) | 2.6 g |
| Carbohydrate, by difference | 18.2 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 0.76 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.49 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 73.0 mg |
| Potassium, K | 89.0 mg |
| Sodium, Na | 213 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 3.5 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 10.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 38.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 370 ug |
| Carotene, alpha | 172 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 114 ug |
| Vitamin E (alpha-tocopherol) | 0.45 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.49 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 | 0.36 g |
| SFA 18:0 | 0.08 g |
| Fatty acids, total monounsaturated | 1.0 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.98 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.84 g |
| PUFA 18:2 | 0.77 g |
| PUFA 18:3 | 0.07 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 this dish gluten-free?
The core ingredients (brown rice, vegetables) are naturally gluten-free. However, the gravy may contain wheat-based thickeners or soy sauce, so check labels or prepare a gluten-free version to be safe.
How can I reduce the glycemic impact?
Pair this dish with a source of protein (like beans, tofu, or chicken) and healthy fat (like avocado or nuts) to slow digestion and moderate blood sugar response. The fiber in brown rice already helps compared to white rice.
Can I make this dish vegan?
Yes, easily. Use a vegetable-based gravy, ensure the added fat is plant-based (like olive oil), and omit any animal products. It's a naturally adaptable dish.
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 1.05 kcal/g · 9% calories from protein · 1.7 g fiber · 0.8 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: 2.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.