Nutrition for Brown Rice (cooked)

Brown Rice Nutrition Summary

One cup of cooked brown rice (202 grams or 0.4 lb) contains 248 calories and 5.5 grams of protein. Brown rice consist of 70% water, 26% carbohydrates, 3% protein, and 1% fat.

Brown rice is an excellent source of many nutrients, including carbohydrates, dietary fiber, thiamin and niacin. It also contains significant amounts of protein, magnesium, potassium, Vitamin B6, selenium, zinc, manganese, copper and phosphorus.

In one cup of cooked brown rice:

• Calories: 248
• Protein: 5.5 g
• Sugar: 0.5 g
• Dietary fiber: 3.2 g
• Fat: 2 g, (Saturated: 0.5 g)
• Sodium: 8.1 mg

There is no significant amounts of cholesterol in brown rice.

See the Brown Rice Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Rice, brown, long-grain, cooked.

Calories in Brown Rice

Brown rice has 248 calories per cup or 123 calories for every 100 grams. Most of its calories are from carbohydrates.

84% of calories in brown rice are from carbohydrates, 9% of calories are from protein and 7% of calories are from fat.

Calories from Carbs

Calories from Fat

Omega-6 in Brown Rice

Calories Similar to Brown Rice

Some other grains or pasta with similar calories to brown rice by weight:

• Quinoa: -6 calories
• White Rice: +14 calories
• Couscous: -22 calories
• Egg Noodles: +30 calories

Protein in Brown Rice

A great source of protein, a single cup of Brown Rice contains 11% of recommended daily values or 5.5 grams of protein. In addition, brown rice contains significant amounts of all 9 essential amino acids.

• Protein: 5.53 g
• Tryptophan: 0.07 g
• Threonine: 0.19 g
• Isoleucine: 0.22 g
• Leucine: 0.43 g
• Lysine: 0.2 g
• Methionine: 0.12 g
• Phenylalanine: 0.27 g
• Valine: 0.31 g
• Histidine: 0.13 g

Protein Similar to Brown Rice

Some other grains or pasta with similar amounts of protein to brown rice by weight:

• White Rice: -0.7 grams
• Couscous: +2.1 grams
• Wild Rice: +2.5 grams
• Quinoa: +3.4 grams

Vitamins and Minerals in Brown Rice

An good source of nutrients, cooked brown rice contains abundant amounts of thiamin and niacin. In fact, a single cup of brown rice contains 37% of recommended daily values or 5.2 milligrams of niacin. Also an excellent source of thiamin, a single cup of brown rice contains 33% of recommended daily values or 0.4 milligrams of thiamin.

Vitamins in brown rice (1 cup):

• Thiamin: 0.4 mg
• Riboflavin: 0.1 mg
• Niacin: 5.2 mg
• Vitamin b6: 0.2 mg
• Vitamin e: 0.3 mg
• Folate: 18.2 ug
• Vitamin k: 0.4 ug

Minerals in brown rice (1 cup):

• Calcium: 6.1 mg
• Potassium: 173.7 mg
• Iron: 1.1 mg
• Magnesium: 78.8 mg
• Zinc: 1.4 mg
• Selenium: 11.7 ug
• Phosphorus: 208.1 mg
• Copper: 0.2 mg
• Manganese: 2 mg
• Choline: 18.6 mg

There is no significant amounts of vitamin a, pantothenic acid, vitamin c or vitamin b12 in brown rice.

Similar to Brown Rice for Niacin (Vit B3)

Here are some other grains or pasta with similarly abundant amounts of niacin (Vit B3) to brown rice:

• Cornmeal: -0.18 MG
• Egg Noodles: -0.98 MG
• White Rice: -1.5 MG
• Wild Rice: -2.6 MG

Brown Rice Nutrition Chart

Brown Rice in Cooking

Brown rice is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of brown rice.

Friends and Relatives of Brown Rice

Foods commonly cooked with brown rice:

• Lentils
• Collard Greens
• Bok Choy
• Kale
• Lima Beans

Other similar relatives:

• White Rice
• Quinoa