Rice, brown, with vegetables, soy-based sauce, NS as to fat
Common food
Photo: Wikipedia
A hearty, savory bowl of nutty brown rice tossed with tender vegetables and glazed in a savory, umami-rich soy-based sauce. The texture is pleasantly chewy with a satisfying bite from the mixed vegetables, while the sauce adds a salty, caramelized depth. Despite its rich flavor profile, it remains surprisingly light at just 105 kcal per 100g, making it a filling yet balanced meal option.
Calorie split: 9% protein · 74% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, savory umami flavor that pairs perfectly with the earthy taste of brown rice. It is incredibly versatile, working well as a quick weeknight meal, a lunchbox staple, or a base for adding extra protein like tofu or chicken.
⚠️ Watch-outs & how to enjoy it better
The soy-based sauce can be high in sodium, which may be a concern for those monitoring salt intake. To counteract this, use low-sodium soy sauce or tamari, and pair the dish with a side of fresh, unsalted vegetables or a glass of water to help balance sodium levels.
Key benefits
- High in dietary fiber for digestive health
- Low in fat and calories per serving
- Complex carbohydrates for sustained energy
- Contains plant-based protein from soy and rice
- Rich in vitamins and minerals from mixed vegetables
🍽️ 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 nuttier flavor and significantly higher fiber content—up to 3.5 times more than white rice.
Full nutrition (USDA data · scales with serving)
| Water | 75.3 g |
| Energy | 105 kcal |
| Protein | 2.3 g |
| Total lipid (fat) | 2.0 g |
| Carbohydrate, by difference | 19.2 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 | 72.0 mg |
| Potassium, K | 87.0 mg |
| Sodium, Na | 352 mg |
| Zinc, Zn | 0.50 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 3.6 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.06 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 | 10.5 mg |
| Vitamin B-12 | 0.01 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 | 113 ug |
| Vitamin E (alpha-tocopherol) | 0.44 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.37 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 | 0.27 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.82 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.80 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.75 g |
| PUFA 18:2 | 0.68 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 | 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 a good option for weight management?
Yes, it is low in calories and high in fiber, which can help promote satiety and support weight management when consumed as part of a balanced diet.
Can this dish be made gluten-free?
Yes, by using tamari or coconut aminos instead of soy sauce, you can make it gluten-free while maintaining a similar savory flavor.
How can I reduce the sodium content in this dish?
Use low-sodium soy sauce, limit added salt, and balance the meal with fresh, unseasoned vegetables or fruits to help manage sodium intake.
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 · 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: 4.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.