Brown Rice Nutrition Facts
See brown rice calories, protein, carbs, fat, fiber, macros per 100g and serving sizes. Add brown rice to your AI meal plan.
Nutrition Facts & Macros
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4
Macronutrient Profile
Source: USDA FoodData Central.
Brown Rice FAQ
Is brown rice good for weight loss?
Yes — brown rice is better for weight loss than white rice. With 123 calories per 100 g cooked and 1.8 g of fiber, it's more filling and has a lower glycemic index, keeping you satisfied longer.
Is brown rice high in protein?
No. Brown rice has 2.6 g of protein per 100 g cooked — similar to white rice. It's a carb-focused food. Pair with beans, chicken, or tofu for a complete high-protein meal.
How many calories are in brown rice?
Cooked brown rice has about 123 calories per 100 g — slightly less than white rice (130 cal). One cup of cooked brown rice (195 g) has approximately 240 calories.
Is brown rice better than white rice?
Brown rice has more fiber, vitamins, minerals, and a lower glycemic index. White rice is easier to digest and is enriched with B vitamins. Brown rice is the more nutritious choice overall.
Is brown rice keto-friendly?
No. Brown rice has about 24 g of net carbs per 100 g cooked — too high for keto. Use cauliflower rice or shirataki rice as low-carb alternatives.
Is brown rice gluten-free?
Yes. Like all rice, brown rice is naturally gluten-free and safe for people with celiac disease or gluten sensitivity.
Is brown rice good for diabetics?
Brown rice is a better choice than white for diabetics, with a GI of about 68 vs 73. The fiber and magnesium help improve insulin sensitivity. Still watch portion sizes.
How long does brown rice take to cook?
Brown rice takes about 40-45 minutes to cook (vs 15-20 for white rice). Use a 1:2.5 ratio of rice to water. A rice cooker simplifies the process.
Does brown rice have arsenic?
Brown rice has more arsenic than white rice (it's in the outer bran). Rinse well before cooking and use extra water (6:1 ratio) to reduce arsenic by up to 50%. Vary your grains.
Is brown rice good for building muscle?
Brown rice is a good carb source for muscle building, providing energy for workouts and glycogen replenishment. It's a clean carb that's better than processed alternatives.
How much fiber is in brown rice?
Brown rice has 1.8 g of fiber per 100 g cooked (3.5 g dry per 100 g). That's about 3x more fiber than white rice, which has only 0.4 g per 100 g cooked.
Can I eat brown rice every day?
Yes. Brown rice is safe for daily consumption. Vary with other whole grains like quinoa, oats, and farro for nutritional diversity. Rinse before cooking to reduce arsenic.
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