Rice, brown, with vegetables, soy-based sauce, no added fat
Common food
Photo: Wikipedia
A hearty, savory bowl of nutty brown rice tossed with crisp vegetables and a savory soy-based sauce, offering a satisfying chew and umami depth. This low-fat, high-fiber dish provides sustained energy with 19.5g of carbohydrates per 100g, making it a wholesome, plant-forward meal. The combination of whole grains and vegetables creates a balanced, comforting texture that is both filling and nutritious.
Calorie split: 10% protein · 84% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, savory umami flavor from the soy sauce and the satisfying texture of brown rice mixed with fresh vegetables. It's incredibly versatile, easily customizable with different veggies and proteins, and holds deep cultural significance in many Asian cuisines as a staple comfort food.
⚠️ Watch-outs & how to enjoy it better
The soy-based sauce can be high in sodium, which may concern those monitoring salt intake, and the high carbohydrate content might cause blood sugar spikes in some individuals. To counteract, pair with a source of protein like tofu or chicken and add healthy fats like avocado or nuts to slow digestion. Opt for low-sodium soy sauce and control portion sizes to manage blood sugar levels.
Key benefits
- High in dietary fiber (1.7g per 100g) for digestive health
- Low in fat (0.66g per 100g) for heart-healthy meals
- Rich in complex carbohydrates for sustained energy
- Provides plant-based protein (2.3g per 100g)
- Contains essential vitamins and minerals from vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Brown rice retains its bran and germ layers, making it a whole grain that contains three times more fiber than white rice, which helps regulate blood sugar levels and promotes satiety.
Full nutrition (USDA data · scales with serving)
| Water | 76.3 g |
| Energy | 94.0 kcal |
| Protein | 2.3 g |
| Total lipid (fat) | 0.66 g |
| Carbohydrate, by difference | 19.5 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.50 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 73.0 mg |
| Potassium, K | 88.0 mg |
| Sodium, Na | 357 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 3.7 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 | 0.01 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) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.19 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 | 0.14 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.24 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.24 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.23 g |
| PUFA 18:2 | 0.22 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 vegetables and soy sauce gluten-free?
Brown rice itself is gluten-free, but soy sauce typically contains wheat, so it's not gluten-free unless you use tamari or gluten-free soy sauce.
How does this dish affect blood sugar levels?
The high carbohydrate content (19.51g per 100g) can cause blood sugar spikes, but the fiber in brown rice and vegetables helps slow digestion and moderate the glycemic response.
Can I make this dish vegan?
Yes, this dish is naturally vegan if you use plant-based soy sauce and avoid any animal products in the vegetables or sauce.
What are the best vegetables to pair with brown rice and soy sauce?
Common choices include broccoli, bell peppers, carrots, snap peas, mushrooms, and bok choy, which add texture, color, and nutrients.
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 · 1.6 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: 4.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.