Brown rice nutrition, glycemic index, calories, net carbs & more
Carbs in brown rice
If we take cooked brown rice, we will notice that it has a lot of water. But if we take the water out, it primarily consists of carbs. Long-grain brown rice has 26 grams of carbs, 9% percent of the daily need (in case of 2000 calorie diet).
So if you were on an uninhabited island and had only brown rice with you, you would need to consume 1.1 kilograms of it to satisfy your daily needs.
Carbs per serving size
The serving size of brown rice is usually considered to be around 200 grams which results in 52 grams of carbs accordingly.
If we take medium-grain instead of long grains, carbs will be just a little bit fewer, about 23.5 grams of carbs in 100 grams.
Things do change drastically when you take the uncooked brown rice, resulting in 76 grams in 100. It is caused by lower water content, but you are hardly interested in the number of carbs in raw rice as you probably are not going to eat it.
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
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 nets 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.
Fiber content ratio for Brown rice
Important nutritional characteristics for Brown rice
Brown rice Glycemic index (GI)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
All nutrients for Brown rice per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Net carbs||N/A||28%||23.98g||2.3 times less than Chocolate|
|Protein||7%||72%||2.74g||Equal to Broccoli|
|Fats||1%||75%||0.97g||34.3 times less than Cheese|
|Carbs||9%||29%||25.58g||1.1 times less than Rice|
|Calories||6%||67%||123kcal||2.6 times more than Orange|
|Starch||10%||90%||24.79g||1.6 times more than Potato|
|Sugar||N/A||74%||0.24g||37.4 times less than Coca-Cola|
|Fiber||6%||42%||1.6g||1.5 times less than Orange|
|Calcium||0%||95%||3mg||41.7 times less than Milk|
|Iron||7%||75%||0.56mg||4.6 times less than Beef|
|Magnesium||9%||26%||39mg||3.6 times less than Almond|
|Phosphorus||15%||63%||103mg||1.8 times less than Chicken meat|
|Potassium||3%||86%||86mg||1.7 times less than Cucumber|
|Sodium||0%||92%||4mg||122.5 times less than White Bread|
|Zinc||6%||61%||0.71mg||8.9 times less than Beef|
|Copper||12%||50%||0.11mg||1.3 times less than Shiitake|
|Vitamin E||1%||79%||0.17mg||8.6 times less than Kiwifruit|
|Vitamin B1||15%||36%||0.18mg||1.5 times less than Pea|
|Vitamin B2||5%||76%||0.07mg||1.9 times less than Avocado|
|Vitamin B3||16%||54%||2.56mg||3.7 times less than Turkey meat|
|Vitamin B5||8%||67%||0.38mg||3 times less than Sunflower seed|
|Vitamin B6||9%||59%||0.12mg||Equal to Oat|
|Folate||2%||65%||9µg||6.8 times less than Brussels sprout|
|Vitamin K||0%||85%||0.2µg||508 times less than Broccoli|
|Tryptophan||0%||89%||0.03mg||9.2 times less than Chicken meat|
|Threonine||0%||90%||0.1mg||7.6 times less than Beef|
|Isoleucine||0%||90%||0.11mg||8.4 times less than Salmon|
|Leucine||0%||89%||0.21mg||11.4 times less than Tuna|
|Lysine||0%||91%||0.1mg||4.6 times less than Tofu|
|Methionine||0%||88%||0.06mg||1.7 times less than Quinoa|
|Phenylalanine||0%||89%||0.13mg||5 times less than Egg|
|Valine||0%||89%||0.15mg||13.4 times less than Soybean|
|Histidine||0%||89%||0.07mg||11.3 times less than Turkey meat|
|Saturated Fat||1%||75%||0.26g||22.7 times less than Beef|
|Monounsaturated Fat||N/A||74%||0.37g||26.6 times less than Avocado|
|Polyunsaturated fat||N/A||68%||0.37g||128.9 times less than Walnut|
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NUTRITION FACTS LABEL
Serving Size ______________
Brown rice nutrition infographic
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.