Nutrition for Brown Rice (cooked)

Calories, Protein, Vitamins and More

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Brown Rice Nutrition Summary

One cup of cooked brown rice (202 grams or 0.4 lb) contains 248 calories and 5.5 grams of protein. Brown rice consist of 70% water, 26% carbohydrates, 3% protein, and 1% fat.

Brown rice is an excellent source of many nutrients, including carbohydrates, dietary fiber, thiamin and niacin. It also contains significant amounts of protein, magnesium, potassium, Vitamin B6, selenium, zinc, manganese, copper and phosphorus.

In one cup of cooked brown rice:

  • Calories: 248
  • Protein: 5.5 g
  • Sugar: 0.5 g
  • Dietary fiber: 3.2 g
  • Fat: 2 g, (Saturated: 0.5 g)
  • Sodium: 8.1 mg
There is no significant amounts of cholesterol in brown rice.

See the Brown Rice Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Rice, brown, long-grain, cooked.

Calories in Brown Rice

Brown rice has 248 calories per cup or 123 calories for every 100 grams. Most of its calories are from carbohydrates.

84% of calories in brown rice are from carbohydrates, 9% of calories are from protein and 7% of calories are from fat.

Calories from Carbs

The majority, or 84% of the calories in cooked brown rice are from carbohydrates. The carbs in brown rice are mostly in the form of dietary fiber, sugar and starch (6%, 1% and 93%). 1 cup of brown rice has 13% of daily values or 3.2 grams of dietary fiber.

  • Dietary fiber: 3.2 g
  • Sugar: 0.5 g
  • Starch: 50.1 g

Calories from Fat

A small portion, or 7% the calories in cooked Brown Rice are from fat. Brown rice is very low in total fat, with 2 grams or 3% of recommended daily values per cup. Most of the fat in brown rice are healthier unsaturated fats.

Brown rice is cholesterol free and trans-fat free.

  • Total fat: 2 g
  • Saturated fat: 0.5 g
  • Monounsaturated fat: 0.7 g
  • Polyunsaturated fat: 0.7 g
There is no significant amounts of cholesterol or trans fat in brown rice.

Omega-6 in Brown Rice

A source of omega-6 fatty acids, every cup of brown rice contains a total of 0.7 grams of omega-6. In addition, a large portion of the omega-6 in brown rice comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.72 g

Calories Similar to Brown Rice

Some other grains or pasta with similar calories to brown rice by weight:

Protein in Brown Rice

A great source of protein, a single cup of Brown Rice contains 11% of recommended daily values or 5.5 grams of protein. In addition, brown rice contains significant amounts of all 9 essential amino acids.

  • Protein: 5.53 g
  • Tryptophan: 0.07 g
  • Threonine: 0.19 g
  • Isoleucine: 0.22 g
  • Leucine: 0.43 g
  • Lysine: 0.2 g
  • Methionine: 0.12 g
  • Phenylalanine: 0.27 g
  • Valine: 0.31 g
  • Histidine: 0.13 g

Protein Similar to Brown Rice

Some other grains or pasta with similar amounts of protein to brown rice by weight:

Vitamins and Minerals in Brown Rice

An good source of nutrients, cooked brown rice contains abundant amounts of thiamin and niacin. In fact, a single cup of brown rice contains 37% of recommended daily values or 5.2 milligrams of niacin. Also an excellent source of thiamin, a single cup of brown rice contains 33% of recommended daily values or 0.4 milligrams of thiamin.

Vitamins in brown rice (1 cup):
  • Thiamin: 0.4 mg
  • Riboflavin: 0.1 mg
  • Niacin: 5.2 mg
  • Vitamin b6: 0.2 mg
  • Vitamin e: 0.3 mg
  • Folate: 18.2 ug
  • Vitamin k: 0.4 ug
Minerals in brown rice (1 cup):
  • Calcium: 6.1 mg
  • Potassium: 173.7 mg
  • Iron: 1.1 mg
  • Magnesium: 78.8 mg
  • Zinc: 1.4 mg
  • Selenium: 11.7 ug
  • Phosphorus: 208.1 mg
  • Copper: 0.2 mg
  • Manganese: 2 mg
  • Choline: 18.6 mg
There is no significant amounts of vitamin a, pantothenic acid, vitamin c or vitamin b12 in brown rice.

Similar to Brown Rice for Niacin (Vit B3)

Here are some other grains or pasta with similarly abundant amounts of niacin (Vit B3) to brown rice:

Brown Rice Nutrition Chart

Brown Rice:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Brown Rice in Cooking

Brown rice is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of brown rice.

Friends and Relatives of Brown Rice

Foods commonly cooked with brown rice: Other similar relatives:

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