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Cooked brown rice Calories
Whole grain with fiber, provides steady energy
CALORIES
GI
POTASSIUM
FIBER
Cooked brown rice Nutrition Facts
Selected: 100 g
123
KCAL / 100G
Carbs
25.6g
· 84%
Protein
2.7g
· 9%
Fat
1g
· 7%
Fiber
1.8g
Cooked brown rice Vitamins & Minerals
Vitamins
B3
1.5mg · 9% DV
B6
0.15mg · 9% DV
B1
0.1mg · 8% DV
B5
0.4mg · 8% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
83mg · 12% DV
Selenium
5.8µg · 11% DV
Magnesium
43mg · 10% DV
Cooked brown rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked brown rice Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cooked brown rice Contain Allergens?
No known major allergens
Which Diets Is Cooked brown rice Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cooked brown rice Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.29g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 18.5:1
Above the ideal 4:1 (18.5:1).
Foods Similar to Cooked brown rice
Cooked brown rice — Frequently Asked Questions
Why does cooked brown rice usually feel more filling than white rice?
Brown rice keeps its bran layer, which gives it a denser texture and some fibre. For many people, that means slower digestion and better satiety than white rice.
Is cooked brown rice better before or after a workout?
It can work at either time. Before training, a moderate portion is often easier to tolerate; after training, pairing it with a protein source like yogurt, eggs, tofu, beans, chicken or fish makes the meal more balanced.
How can I make cooked brown rice taste better without turning it into a heavy dish?
Cook it with a little salt, stock, bay leaf or spices for more flavour. After cooking, herbs, lemon juice, olive oil and sautéed vegetables add taste without making it overly rich.
How long does cooked brown rice keep in the fridge?
It should be cooled promptly and refrigerated rather than left at room temperature for long. In a sealed container, it is generally best eaten within 3 to 4 days.
Can cooked brown rice be frozen?
Yes, it freezes well in portion-sized containers or bags. Reheat it thoroughly after thawing for best texture and food safety.
Why does cooked brown rice sometimes turn out dry or hard?
Too little water, too short a cooking time, or skipping the resting time can all cause that. Letting it sit covered for a few minutes after cooking helps the grains soften and finish steaming.
What foods pair well with cooked brown rice for a balanced meal?
It works well with a protein source and plenty of vegetables. Beans, lentils, tofu, eggs, chicken, fish, yogurt and stir-fried or roasted vegetables are all practical pairings.
Is it okay to eat cooked brown rice at night?
Yes, eating it at night is fine if it fits your overall intake and portion size. Many people find it works best in an evening meal when combined with vegetables and protein rather than eaten alone.
Does cooked brown rice help with constipation?
Its fibre can support regular bowel habits, but it is not a standalone fix. Fluids, overall fibre intake and daily routine also matter.
Who should be cautious with cooked brown rice?
People with sensitive digestion may notice bloating if they increase high-fibre foods too quickly. Anyone on a medically restricted diet, especially for kidney or digestive conditions, should check that it fits their plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.