🌾 Grains & Carbsgluten freeveganvegetarian
🍚 Calories in Brown Rice
The whole grain carbohydrate that fuels training without spiking blood sugar
Per 100g
370kcal
7.9g
Protein
77g
Carbs
2.9g
Fat
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Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 1 cup cooked brown rice (195g) |
|---|---|---|
| Calories | 370kcal | 722kcal |
| Protein | 7.9g | 15.4g |
| Total Carbs | 77g | 150.2g |
| — of which Sugar | 0.7g | 1.4g |
| Total Fat | 2.9g | 5.7g |
| Dietary Fibre | 3.5g | 6.8g |
| Sodium | 7mg | 14mg |
Macro Breakdown
Protein7.9g (31.6 kcal)
Carbohydrates77g (308 kcal)
Fat2.9g (26.099999999999998 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Iron2.2mg
16% of daily reference intake
Potassium268mg
8% of daily reference intake
Magnesium143mg
38% of daily reference intake
Zinc2mg
20% of daily reference intake
✅ Key Nutrition Facts
- •Whole grain — retains bran, germ, and all natural nutrients
- •3.5g fibre per 100g — more than 3× white rice
- •Glycaemic index of 50 — lower than white rice (GI 72)
- •Naturally gluten-free
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g (dry) | 100g | 370 kcal | 7.9g |
| 100g (cooked) | 100g | 370 kcal | 7.9g |
| 1 cup cooked (195g) | 195g | 722 kcal | 15.4g |
| Half cup cooked (97g) | 97g | 359 kcal | 7.7g |
Frequently Asked Questions
How many calories are in brown rice?+
Dry brown rice contains 370 kcal per 100g. Cooked brown rice contains approximately 112 kcal per 100g. A standard cup of cooked brown rice (195g) is around 216 calories.
Is brown rice healthier than white rice?+
Brown rice is nutritionally superior to white rice — it contains 3× more fibre, more vitamins (B1, B3, B6), more minerals (magnesium, zinc, iron), and has a lower glycaemic index (50 vs 72). However, both are healthy carbohydrate sources when eaten in appropriate portions.
Is brown rice good for weight loss?+
Brown rice can be part of a weight-loss diet. Its higher fibre content compared to white rice makes it more satiating. The key factor for weight management is total calorie intake — portion control matters more than the specific type of rice.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.