Half cup brown rice

Grain

Item Rating: 76/100

1 serving (100 grams) contains 112 calories, 2.6 grams of protein, 0.9 grams of fat, and 23.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		224
% 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 16 cal (7.3%)

Protein: 20 cal (9.4%)

Carbs: 184 cal (83.3%)

About Half cup brown rice

Brown rice is a whole grain rice variety commonly used in cuisines worldwide, especially in Asian, Middle Eastern, and Latin American dishes. Unlike white rice, brown rice retains its bran and germ layers, preserving more fiber, vitamins, and minerals. Half a cup of cooked brown rice (about 100g) provides roughly 108 calories, 2.5g protein, 22g carbohydrates, 1g fat, 1.8g fiber, and essential micronutrients like manganese, phosphorus, magnesium, and B vitamins. Its nutty flavor and chewy texture make it a staple in many nutritional diets.

Health Benefits

• Rich in dietary fiber (1.8g per half cup), which supports digestive health and helps regulate blood sugar levels.
• Contains manganese (1.1mg per half cup—48% of the daily recommended intake), essential for bone health and metabolism.
• Provides magnesium (42mg per half cup), which plays a role in nerve function, muscle contraction, and bone strength.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb, ketogenic

Selection and Storage

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

Common Questions About Half cup brown rice Nutrition

What is the nutritional content of half a cup of brown rice?

Half a cup of cooked brown rice contains approximately 108 calories, 2.5 grams of protein, 22 grams of carbohydrates, 1 gram of fat, and 1.8 grams of fiber. It is also a source of magnesium, manganese, selenium, and small amounts of B vitamins.

Can I eat brown rice on a low-carb or keto diet?

Brown rice is not considered keto-friendly due to its high carbohydrate content (22 grams in half a cup). However, it may be suitable for a more flexible low-carb diet if consumed in small portions, based on daily carb limits.

What are the health benefits and concerns of eating brown rice?

Brown rice is a whole grain that provides fiber, which can support digestive health and aid in maintaining healthy cholesterol levels. However, it contains small amounts of arsenic, so consuming it in moderation and varying your grains can help mitigate any risks.

What is the recommended portion size for brown rice?

A typical serving size of cooked brown rice is about half a cup, which is sufficient as a side dish. For those watching blood sugar levels or managing calorie intake, you may opt for a smaller portion, around 1/3 cup.

How does brown rice compare to white rice in terms of nutrition and preparation?

Brown rice is more nutrient-dense than white rice due to its intact bran and germ layers, providing more fiber, vitamins, and minerals. However, it takes longer to cook (around 40–50 minutes) than white rice, which cooks in about 15–20 minutes.

Data Sources & Scientific References