Brown boiled rice

Grain

Item Rating: 76/100

1 serving (195 grams) contains 216 calories, 5.0 grams of protein, 1.8 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		221.5
% Daily Value*
Total Fat		1.8 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10.3 mg	0%
Total Carbohydrates		46.2 g	16%
	Dietary Fiber	3.6 g	12%
	Sugars	0.7 g
protein		5.1 g	10%
Vitamin D		0 mcg	0%
Calcium		20.5 mg	1%
Iron		0.8 mg	4%
Potassium		86.2 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 16 cal (7.3%)

Protein: 20 cal (9.2%)

Carbs: 184 cal (83.5%)

About Brown boiled rice

Brown boiled rice is whole-grain rice with the hull removed, offering more nutrients than white rice. Originating from ancient Asia, it remains a key staple in many cuisines worldwide, including Indian, Chinese, and Middle Eastern dishes. Brown rice retains its bran and germ layers, making it rich in fiber, vitamins, and minerals. A standard 1-cup serving (195g cooked) contains approximately 215 calories, 5g protein, 1.8g fat, 45g carbohydrates, and 3.5g fiber. Notably, it is a source of magnesium, phosphorus, selenium, and B vitamins, offering sustained energy with a low glycemic index and aiding in digestive health.

Health Benefits

• Promotes heart health due to magnesium (20% of the RDI per cooked cup) and dietary fiber content.
• Supports digestive health as it contains 3.5g of fiber per cooked cup, aiding regular bowel movements.
• Helps maintain healthy blood sugar levels due to its low glycemic index and complex carbohydrate content.
• Rich in manganese (88% of the RDI per cooked cup), essential for metabolism and bone health.
• Contains selenium, which supports the immune system and acts as an antioxidant.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat, halal

Not suitable for: Low-carb, ketogenic (due to high carbohydrate content)

Selection and Storage

Store uncooked rice in an airtight container in a cool, dry place for up to 6 months. Cooked rice should be refrigerated within 2 hours and consumed within 4-6 days.

Common Questions About Brown boiled rice Nutrition

Is brown boiled rice high in protein?

Brown boiled rice contains about 2.5 grams of protein per 100 grams of cooked rice. While it’s not a significant source of protein, it can contribute to your daily protein intake, especially when paired with beans or lentils.

Can I eat brown boiled rice on a keto diet?

Brown boiled rice is not suitable for a strict keto diet, as it contains approximately 23 grams of carbohydrates per 100 grams of cooked rice. Its high carbohydrate content can interfere with maintaining ketosis.

What are the health benefits of eating brown boiled rice?

Brown boiled rice is a good source of fiber, magnesium, and selenium, which support digestion, nerve function, and immune health. Its whole-grain composition can also help with blood sugar regulation and reduce the risk of heart disease when part of a balanced diet.

What is the recommended portion size for brown boiled rice?

A typical serving size of cooked brown boiled rice is about ½ cup, which weighs roughly 100 grams and contains around 110 calories. This portion is ideal as a side dish but can be adjusted based on your dietary needs and activity levels.

How does brown boiled rice compare to white rice nutritionally?

Brown boiled rice is nutritionally superior to white rice as it retains its bran and germ layers, providing more fiber, vitamins (like B6), and minerals (such as magnesium). White rice, on the other hand, has a lighter texture but lacks the nutritional density and fiber of brown rice.

Data Sources & Scientific References