1 serving (100 grams) contains 111 calories, 2.6 grams of protein, 0.9 grams of fat, and 23.0 grams of carbohydrates.
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Nutrition Information
Calories |
222 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.8 g | 2% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10 mg | 0% | |
| Total Carbohydrates | 46 g | 16% | |
| Dietary Fiber | 3.6 g | 12% | |
| Sugars | 0.4 g | ||
| protein | 5.2 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 20 mg | 1% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 86 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
Source of Calories
About Brown rice
Brown rice is a whole grain derived from the Oryza sativa plant, commonly grown in Asia and consumed globally. Unlike white rice, it retains the nutrient-rich bran and germ layers, making it a high-fiber alternative. Brown rice is a staple in cuisines such as Indian, Thai, and Mediterranean, complementing various dishes. It is rich in complex carbohydrates and provides essential vitamins and minerals, including magnesium, phosphorus, and B vitamins. A single cooked cup (~195g) offers approximately 218 calories, 45g of carbohydrates, 3.5g of protein, 1.8g of fat, and 3.5g of dietary fiber, making it a nutrient-dense food option for energy and digestion support.
Health Benefits
- Promotes heart health due to its magnesium content, which supports normal heart rhythms and blood pressure regulation.
- Supports digestion and prevents constipation as it provides 3.5g of dietary fiber per cup, aiding gut health.
- Regulates blood sugar levels through its low glycemic index and high fiber content, making it ideal for diabetes management.
Dietary Considerations
Selection and Storage
Store brown rice in an airtight container in a cool, dry place to prevent spoilage. After cooking, refrigerate leftovers in a sealed container within 2 hours and consume within 4-5 days.
Common Questions About Brown rice Nutrition
Is brown rice high in protein?
Brown rice is not particularly high in protein, providing about 5 grams of protein per cooked cup (195 grams). While it is a source of plant-based protein, it's better known for its carbohydrate and fiber content.
Can I eat brown rice on a keto or low-carb diet?
Brown rice is not suitable for a keto or strict low-carb diet due to its high carbohydrate content, with one cooked cup containing about 45 grams of carbs. It is better suited for diets focused on whole grains and balanced carbs.
What are the health benefits and concerns of eating brown rice?
Brown rice is rich in fiber, vitamins like B1 (thiamin) and magnesium, and antioxidants, which can support digestive health and reduce inflammation. However, it contains small amounts of arsenic, so it’s best to consume it in moderation as part of a varied diet to avoid overexposure.
What is the recommended portion size for brown rice?
A standard serving size of cooked brown rice is about 1/2 to 1 cup, which provides roughly 108-216 calories and meets dietary recommendations for a balanced meal. Adjust portion sizes based on your calorie and carb requirements.
How does brown rice compare to white rice in terms of nutrition?
Brown rice retains its bran and germ, making it higher in fiber (about 3.5 grams per cup) and nutrients like magnesium and selenium compared to white rice. White rice is less nutritious but has a softer texture and lower fiber content, making it easier to digest.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Tips for Choosing Whole-Grain FoodsDietary Guidelines for Americans, 2020-2025Includes dietary recommendations for incorporating whole grains like brown rice into a healthy eating pattern.
- Brown Rice Consumption and Glycemic ImpactHarvard T.H. Chan School of Public HealthDiscusses studies comparing brown rice and white rice, including associations with diabetes risk and glycemic control.
- Health Benefits of Brown Rice in Prevention of Chronic DiseasesNational Library of Medicine (PubMed)A peer-reviewed article examining brown rice's role in reducing the risk of cardiovascular diseases and improving metabolic health.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
