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Brown rice nutrition: calories, carbs, GI, protein, fiber, fats

Rice, brown, long-grain, cooked
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on August 24, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Brown rice

Carbs in Brown Rice

If we take cooked brown rice, we will notice it has a lot of water. But if we take the water out, it primarily consists of carbs. Long-grain cooked brown rice has 26 grams of carbs, 9% percent of the daily need (in the case of a 2000-calorie diet).

So, if you were on an uninhabited island with only brown rice, you would need to consume 1.1 kilograms of it to satisfy your daily needs.

Macronutrients chart

3% 25% 70%
Protein:
Daily Value: 5%
2.74 g of 50 g
5%
Fats:
Daily Value: 1%
0.97 g of 65 g
1%
Carbs:
Daily Value: 9%
25.58 g of 300 g
9%
Water:
Daily Value: 4%
70.27 g of 2,000 g
4%
Other:
0.44 g

Carbs per serving size

The serving size of brown rice is usually around 200 grams, which results in 52 grams of carbs.

Carbs of different types

Carbohydrates in different types of brown rice can vary. It is caused by lower water content, but you are hardly interested in the number of carbs in raw rice as you probably will not eat it.

 Carbs per 100g
Medium-grain brown rice23.5g
Uncooked brown rice76g
Long-grain raw brown rice76.25g

 

Carbohydrate type breakdown

As you can see from the chart below, almost all of the carbs of brown rice are starch. The amount of sucrose is 0.24 grams, so small that it can be neglected.

Carbohydrate type breakdown

99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Brown rice net carbs

One of the main properties that differentiate brown rice from a more ordinary one is that it is not processed, and the fiber is not removed from it—so brown rice results in more fiber and, therefore, less net carbs.

From 26 grams of carbs in brown rice, 2 grams are fiber, which results in 24 grams of net carbs per 100 grams. It’s still too much to use frequently on low-carb diets like Keto, but it’s better than white rice. 

You can check out our Brown rice vs. White rice article for more information about their differences.

Soluble or insoluble fiber

As for the type of fiber, a study (1) has shown that most fiber in rice bran is insoluble, which allows us to apply the same to brown rice as most of the fiber of brown rice comes from the rice bran.

According to another study, 1 cup of cooked brown rice has 3.5g of fiber, of which 0.39g is soluble fiber (2).

Fiber content ratio for Brown rice

6% 93%
Sugar: 0.24 g
Fiber: 1.6 g
Other: 23.74 g

Brown Rice Calories

Calories per 100g

A 100-gram of brown rice provides 123 calories. The main part of these calories comes from the carb content of brown rice.

Calories per Serving Size

One average serving size of brown rice is about 202 grams, which contains 249 calories.

Burning Estimates

The table below shows the time and type of activity a person should perform to burn 249 calories (one serving of brown rice) measured by a method called Met or Metabolic Equivalent of a Task (3, 4).

 70kg person100kg person
Walking53 min38 min
Cycling36 min15 min
Running20 min15 min
Aerobics42 min30 min

Sources

  1. https://ift.onlinelibrary.wiley.com/doi/full/10.1111/j.1541-4337.2009.00099.x
  2. https://sci.washington.edu/info/forums/reports/FiberFacts.pdf
  3. https://dergipark.org.tr/tr/download/article-file/3047447
  4. https://www.researchgate.net/publication/279199271
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: August 24, 2023
Medically reviewed by Elen Khachatrian

Important nutritional characteristics for Brown rice

Brown rice
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
66 (medium)
Glycemic load 32 (high)
Insulin index ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967 62
Calories ⓘ Calories per 100-gram serving 123
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 23.98 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (202 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 2.3 (acidic)
Oxalates ⓘ https://pubmed.ncbi.nlm.nih.gov/16608223/ 13mg
TOP 26% Magnesium ⓘHigher in Magnesium content than 74% of foods
TOP 28% Net carbs ⓘHigher in Net carbs content than 72% of foods
TOP 29% Carbs ⓘHigher in Carbs content than 71% of foods
TOP 32% Manganese ⓘHigher in Manganese content than 68% of foods
TOP 36% Vitamin B1 ⓘHigher in Vitamin B1 content than 64% of foods

Brown rice calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 123
Calories in 1 cup 248 202 g

Brown rice Glycemic index (GI)

66

Brown rice Glycemic load (GL)

32

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 1% 22% 28% 45% 8% 1% 20% 36% 128% 32% 6%
Calcium: 3 mg of 1,000 mg 0%
Iron: 0.56 mg of 8 mg 7%
Magnesium: 39 mg of 420 mg 9%
Phosphorus: 103 mg of 700 mg 15%
Potassium: 86 mg of 3,400 mg 3%
Sodium: 4 mg of 2,300 mg 0%
Zinc: 0.71 mg of 11 mg 6%
Copper: 0.106 mg of 1 mg 12%
Manganese: 0.974 mg of 2 mg 42%
Selenium: 5.8 µg of 55 µg 11%
Choline: 9.2 mg of 550 mg 2%

Mineral chart - relative view

Magnesium
39 mg
TOP 26%
Manganese
0.974 mg
TOP 32%
Copper
0.106 mg
TOP 50%
Zinc
0.71 mg
TOP 61%
Phosphorus
103 mg
TOP 63%
Selenium
5.8 µg
TOP 66%
Iron
0.56 mg
TOP 75%
Potassium
86 mg
TOP 86%
Choline
9.2 mg
TOP 86%
Sodium
4 mg
TOP 92%
Calcium
3 mg
TOP 95%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.17 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.178 mg of 1 mg 15%
Vitamin B2: 0.069 mg of 1 mg 5%
Vitamin B3: 2.561 mg of 16 mg 16%
Vitamin B5: 0.38 mg of 5 mg 8%
Vitamin B6: 0.123 mg of 1 mg 9%
Folate: 9 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.2 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
0.178 mg
TOP 36%
Vitamin B3
2.561 mg
TOP 54%
Vitamin B6
0.123 mg
TOP 59%
Folate
9 µg
TOP 65%
Vitamin B5
0.38 mg
TOP 67%
Vitamin B2
0.069 mg
TOP 76%
Vitamin E
0.17 mg
TOP 79%
Vitamin K
0.2 µg
TOP 85%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 36% 28% 24% 24% 15% 17% 23% 25% 29%
Tryptophan: 33 mg of 280 mg 12%
Threonine: 95 mg of 1,050 mg 9%
Isoleucine: 109 mg of 1,400 mg 8%
Leucine: 214 mg of 2,730 mg 8%
Lysine: 99 mg of 2,100 mg 5%
Methionine: 58 mg of 1,050 mg 6%
Phenylalanine: 133 mg of 1,750 mg 8%
Valine: 151 mg of 1,820 mg 8%
Histidine: 66 mg of 700 mg 9%

Fat type information

26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g

All nutrients for Brown rice per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 123kcal 6% 67% 2.6 times more than OrangeOrange
Protein 2.74g 7% 72% Equal to BroccoliBroccoli
Fats 0.97g 1% 75% 34.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 23.98g N/A 28% 2.3 times less than ChocolateChocolate
Carbs 25.58g 9% 29% 1.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.56mg 7% 75% 4.6 times less than BeefBeef
Calcium 3mg 0% 95% 41.7 times less than MilkMilk
Potassium 86mg 3% 86% 1.7 times less than CucumberCucumber
Magnesium 39mg 9% 26% 3.6 times less than AlmondAlmond
Sugar 0.24g N/A 74% 37.4 times less than Coca-ColaCoca-Cola
Fiber 1.6g 6% 42% 1.5 times less than OrangeOrange
Copper 0.11mg 12% 50% 1.3 times less than ShiitakeShiitake
Zinc 0.71mg 6% 61% 8.9 times less than BeefBeef
Starch 24.79g 10% 90% 1.6 times more than PotatoPotato
Phosphorus 103mg 15% 63% 1.8 times less than Chicken meatChicken meat
Sodium 4mg 0% 92% 122.5 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.17mg 1% 79% 8.6 times less than KiwifruitKiwifruit
Selenium 5.8µg 11% 66%
Manganese 0.97mg 42% 32%
Vitamin B1 0.18mg 15% 36% 1.5 times less than Pea rawPea raw
Vitamin B2 0.07mg 5% 76% 1.9 times less than AvocadoAvocado
Vitamin B3 2.56mg 16% 54% 3.7 times less than Turkey meatTurkey meat
Vitamin B5 0.38mg 8% 67% 3 times less than Sunflower seedSunflower seed
Vitamin B6 0.12mg 9% 59% Equal to OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.2µg 0% 85% 508 times less than BroccoliBroccoli
Folate 9µg 2% 65% 6.8 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.26g 1% 75% 22.7 times less than BeefBeef
Monounsaturated Fat 0.37g N/A 74% 26.6 times less than AvocadoAvocado
Polyunsaturated fat 0.37g N/A 68% 128.9 times less than WalnutWalnut
Tryptophan 0.03mg 0% 89% 9.2 times less than Chicken meatChicken meat
Threonine 0.1mg 0% 90% 7.6 times less than BeefBeef
Isoleucine 0.11mg 0% 90% 8.4 times less than Salmon rawSalmon raw
Leucine 0.21mg 0% 89% 11.4 times less than Tuna BluefinTuna Bluefin
Lysine 0.1mg 0% 91% 4.6 times less than TofuTofu
Methionine 0.06mg 0% 88% 1.7 times less than QuinoaQuinoa
Phenylalanine 0.13mg 0% 89% 5 times less than EggEgg
Valine 0.15mg 0% 89% 13.4 times less than Soybean rawSoybean raw
Histidine 0.07mg 0% 89% 11.3 times less than Turkey meatTurkey meat
Fructose 0g 0% 100% N/AApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0.01g N/A 97% 830.9 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-3 - Eicosatrienoic acid 0g N/A 100%
Omega-6 - Gamma-linoleic acid 0g N/A 100%
Omega-6 - Dihomo-gamma-linoleic acid 0g N/A 100%
Omega-6 - Eicosadienoic acid 0g N/A 100%
Omega-6 - Linoleic acid 0.36g N/A 93% 34.7 times less than AlmondAlmond

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 123
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 4mg
9%
Total Carbohydrate 26g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 3mg 0%

Iron 1mg 13%

Potassium 86mg 3%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Brown rice nutrition infographic

Brown rice nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.