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Brown Rice Calories
Whole grain, high in fiber, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Brown Rice Nutrition Facts
Selected: 100 g
111
KCAL / 100G
Carbs
23g
· 83%
Protein
2.6g
· 9%
Fat
0.9g
· 8%
Fiber
1.8g
Brown Rice Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
B3
1.5mg · 9% DV
B6
0.15mg · 9% DV
B5
0.4mg · 8% DV
Minerals
Manganese
1mg · 43% DV
Selenium
9.8µg · 18% DV
Phosphorus
83mg · 12% DV
Magnesium
43mg · 10% DV
Brown Rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Brown Rice Contain Allergens?
No known major allergens
Which Diets Is Brown Rice Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Brown Rice Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
Foods Similar to Brown Rice
Brown Rice — Frequently Asked Questions
Why does brown rice take longer to cook than white rice?
Its bran layer is still intact, so water penetrates the grain more slowly and the texture remains firmer. Rinsing and soaking it for 30–60 minutes can help it cook more evenly.
How can I keep brown rice from turning out dry or hard?
Cook it covered over low heat with enough water, then let it rest off the heat for about 10 minutes. Resting allows steam and moisture to redistribute through the grains.
Why can brown rice taste slightly bitter or stale?
The natural oils in the bran can oxidize when rice is stored too long or kept warm and exposed to light. Choose fresh rice and store an opened package in a cool, dark place in an airtight container.
How long does cooked brown rice last in the refrigerator?
Cool it promptly, ideally within two hours, and refrigerate it in a sealed container for 3 to 4 days. Reheat it until piping hot and avoid reheating the same portion more than once.
Can cooked brown rice be frozen?
Yes. Freeze cooled rice in individual portions for convenient meals; it keeps good quality for around 2 to 3 months. Reheat directly from frozen or after thawing until thoroughly hot.
Is brown rice better before or after a workout?
It can work well in a balanced meal 2 to 3 hours before training, when there is time to digest it. After training, pair it with a protein food such as beans, eggs, yogurt, fish, or meat for a more complete recovery meal.
What foods pair well with brown rice?
Beans, lentils, and chickpeas make a filling plant-based combination with brown rice. It also works well with vegetables, fish, chicken, eggs, and yogurt-based sauces.
Is brown rice always healthier than white rice?
Brown rice is less processed because it retains its bran layer, giving it a nuttier flavor and chewier texture. Still, white rice may be more comfortable for people with sensitive digestion or for meals close to intense exercise.
Should brown rice be avoided because of arsenic?
Rice can absorb inorganic arsenic from its growing environment, and brown rice may contain more because the bran remains. Rather than avoiding it completely, vary your grains, rinse rice well, and cook it in extra water that is drained away.
Who should be cautious with brown rice?
People following medically prescribed mineral or phosphorus restrictions, such as some individuals with kidney disease, should follow advice from their clinician or dietitian. Those with sensitive digestion may also prefer to start with a small serving and assess tolerance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.