Rice, brown, with vegetables and gravy, no added fat
Common food
Photo: Wikipedia
This is a comforting bowl of nutty, chewy brown rice simmered with a medley of tender vegetables and a savory, light gravy. The texture is hearty yet satisfying, with the rice's natural chewiness complemented by the softness of the vegetables and the smooth, enveloping sauce. It's a low-fat, fiber-rich meal that delivers steady energy without heaviness.
Calorie split: 10% protein · 79% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory umami flavor from the gravy and the wholesome, rustic texture of the brown rice. It's a versatile one-pot comfort food that can be customized with seasonal vegetables and is a staple in many home kitchens for a quick, nutritious dinner.
⚠️ Watch-outs & how to enjoy it better
The gravy can be high in sodium, which may be a concern for those monitoring salt intake. Brown rice contains phytic acid, which can slightly reduce mineral absorption. To counteract this, pair the dish with a source of vitamin C (like a side of bell peppers) to enhance iron absorption, and opt for low-sodium broth or season with herbs and spices instead of salt.
Key benefits
- High in complex carbohydrates for sustained energy release
- Good source of dietary fiber to support digestive health
- Naturally low in fat, making it heart-friendly
- Provides essential vitamins and minerals from the vegetable mix
- Balanced macronutrient profile for a complete, light meal
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Brown rice retains its bran layer, which is rich in the antioxidant gamma-oryzanol, a compound studied for its potential to support heart health and cholesterol levels.
Full nutrition (USDA data · scales with serving)
| Water | 77.2 g |
| Energy | 94.0 kcal |
| Protein | 2.3 g |
| Total lipid (fat) | 1.2 g |
| Carbohydrate, by difference | 18.4 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 0.77 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.49 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 74.0 mg |
| Potassium, K | 90.0 mg |
| Sodium, Na | 216 mg |
| Zinc, Zn | 0.52 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 | 10.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 39.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 375 ug |
| Carotene, alpha | 175 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 115 ug |
| Vitamin E (alpha-tocopherol) | 0.19 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.31 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 | 0.24 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.46 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.42 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.32 g |
| PUFA 18:2 | 0.30 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 this dish suitable for a vegan diet?
Yes, it is typically vegan as it contains no animal products. However, always check the gravy ingredients, as some commercial mixes may contain animal-derived additives.
How does the nutrition differ from white rice with vegetables?
Brown rice has significantly more fiber, magnesium, and B vitamins than white rice. It also has a lower glycemic index, leading to a slower, more stable rise in blood sugar.
Can I make this dish gluten-free?
Yes, it is naturally gluten-free if you use gluten-free gravy thickening agents like cornstarch instead of wheat flour and ensure all other ingredients are certified gluten-free.
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 0.94 kcal/g · 10% 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: 2.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.