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Brown rice (raw) Calories
Source of fiber and magnesium, complex carbohydrate, low glycemic index
CALORIES
GI
POTASSIUM
FIBER
Brown rice (raw) Nutrition Facts
Selected: 100 g
365
KCAL / 100G
Carbs
77.2g
· 85%
Protein
7.5g
· 8%
Fat
2.7g
· 7%
Fiber
3.4g
Brown rice (raw) Vitamins & Minerals
Vitamins
B1
0.4mg · 33% DV
B3
5.09mg · 32% DV
B5
1.49mg · 30% DV
B6
0.51mg · 30% DV
Minerals
Manganese
4mg · 174% DV
Phosphorus
333mg · 48% DV
Selenium
23.4µg · 43% DV
Magnesium
143mg · 34% DV
Brown rice (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Brown rice (raw) 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 (raw) Contain Allergens?
No known major allergens
Which Diets Is Brown rice (raw) 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 (raw) Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1g
POLYUNSATURATED
1g
Omega 6:3 ratio 33.3:1
Above the ideal 4:1 (33.3:1).
Foods Similar to Brown rice (raw)
Brown rice (raw) — Frequently Asked Questions
Should brown rice be rinsed before cooking?
Yes. Rinsing it under running water a few times helps remove surface starch and any dust from storage, although aggressive rubbing can break the grains.
Why does brown rice take longer to cook than white rice?
Its bran layer slows water absorption, so it needs more cooking time than white rice. Soaking it beforehand can shorten cooking time and help it cook more evenly.
How can I cook brown rice so it is fluffy rather than sticky?
Cook rinsed rice gently with the lid on, then let it rest off the heat before fluffing. Avoid frequent stirring, which can break the grains and create a stickier texture.
Can brown rice be soaked before cooking?
Yes, it can be soaked for a few hours or overnight. This may reduce cooking time and make it easier for some people to digest; discard the soaking water and cook with fresh water.
How long does cooked brown rice keep in the refrigerator?
Cool it and refrigerate it in a covered container within two hours of cooking. It is generally best used within three to four days; discard it if it smells sour or feels unusually sticky.
Can cooked brown rice be frozen?
Yes. Cool it fully, divide it into portions, and freeze it in airtight containers or freezer bags. Thaw it in the refrigerator or reheat it thoroughly from frozen, rather than repeatedly cooling and reheating it.
What foods go well with brown rice for a balanced meal?
Pair it with protein foods such as beans, tofu, eggs, fish, chicken, or lentils, plus plenty of vegetables. Adding lemon, peppers, or tomatoes can support absorption of iron from plant foods.
Is brown rice better before or after a workout?
A few hours before training, it can provide sustained carbohydrate energy when paired with a light protein source. After exercise, it works well as the carbohydrate part of a meal that also includes protein.
Does brown rice cause bloating?
Not for everyone, but its bran and fiber may cause gas or bloating in people who are not used to higher-fiber foods. Start with a modest serving, cook it well, and drink enough fluids.
Does brown rice contain arsenic, and how can exposure be reduced?
Rice can contain inorganic arsenic from the environment, and brown rice may retain more because the bran is intact. Rinsing it, cooking it in extra water and draining it, and varying your grains can help reduce exposure.
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Nutrition data compiled from USDA FoodData Central and scientific sources.