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Brown Rice

Rice, brown, with vegetables and gravy, NS as to fat

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories105
% Daily Value
  • Total Fat 2,56 g3%
  • Saturated Fat 0,49 g2%
  • Trans Fat —
  • Cholesterol 1 mg0%
  • Sodium 213 mg9%
  • Total Carbohydrate 18,18 g7%
  • Dietary Fiber 1,7 g6%
  • Total Sugars 0,76 g
  • Protein 2,24 g4%
  • Vitamin D 0 µg0%
  • Calcium 9 mg1%
  • Iron 0,49 mg3%
  • Potassium 89 mg2%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Rice, brown contains 105 kcal calories, 2,24g protein, and 27mg magnesium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

105kcal
  • Protein9%(9 kcal)
  • Carbs69%(73 kcal)
  • Fat22%(23 kcal)

Nutrient density

19/ 100

Meets ≥10% Daily Value for 2 of 28 nutrients

Low nutrient density

Use Brown Rice in your next meal plan

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Category: Cereal Grains and Pasta

Low sugarLow fatVeganVegetarian
Potassium : Sodium ratio0.4 : 1
poor
  • Brown Rice has a potassium-to-sodium ratio of 0.4:1, which is considered poor for blood-pressure support.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

105 kcal5%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

2,24 g4%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

18,18 g7%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

2,56 g3%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

1,7 g6%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

0,76 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

213 mg9%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

89 mg2%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

9 mg1%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

27 mg6%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

73 mg6%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,49 mg3%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,51 mg5%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,08 mg9%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

3,5 µg6%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

0,49 g2%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

1,03 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

0,84 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

1 mg0%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

38 µg4%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

0 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

0,6 mg1%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

0 µg0%
Vitamin E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Also known as: Alpha-Tocopherol, Tocopherol

0,45 mg3%
Vitamin K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Also known as: Phylloquinone, Menaquinone

5,8 µg5%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,12 mg10%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,07 mg6%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

1,68 mg11%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,09 mg5%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

9 µg2%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Choline

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

10,4 mg2%
Antioxidants & carotenoids▾
Antioxidants & carotenoids
NutrientAmount% DV
Beta-carotene

Also known as: Beta-Carotene, Provitamin A

370 µg—
Alpha-carotene

Also known as: Alpha-Carotene

172 µg—
Beta-cryptoxanthin

Also known as: Beta-Cryptoxanthin

0 µg—
Lycopene0 µg—
Lutein + zeaxanthin

Also known as: Lutein + Zeaxanthin

114 µg—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

76,1 g—
Caffeine

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.

0 mg—
Theobromine0 mg—
Alcohol0 g—

Compare 64 USDA variants

Variants of Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)1688751122,323,50,8
Rice, brown, parboiled, dry, UNCLE BEN'S1688763707,678,72,8
Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)1697033677,576,33,2
Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)1697041232,725,61
Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)1697063627,576,22,7
Rice, brown, parboiled, cooked, UNCLE BENS1732631473,131,30,9
Rice, brown, cooked, NS as to fat27084091232,425,81,1
Rice, brown, cooked, fat added, made with oil27084101412,425,23,4
Rice, brown, cooked, made with butter27084111372,425,23
Rice, brown, cooked, made with margarine27084121342,425,22,6
Rice, brown, cooked, fat added, NS as to fat type27084131382,425,23,1
Rice, brown, cooked, no added fat27084141232,425,81,1
Rice, brown, with corn, NS as to fat27090371282,623,72,7
Rice, brown, with corn, no added fat27090381132,724,10,9
Rice, brown, with corn, fat added27090391282,623,72,7
Rice, brown, with peas, NS as to fat27090401273,222,62,6
Rice, brown, with peas, no added fat27090411133,223,10,8
Rice, brown, with peas, fat added27090421273,222,62,6
Rice, brown, with carrots, NS as to fat27090431192,321,42,6
Rice, brown, with carrots, no added fat27090441042,321,80,8
Rice, brown, with carrots, fat added27090451192,321,42,6
Rice, brown, with peas and carrots, NS as to fat27090461232,7222,7
Rice, brown, with peas and carrots, no added fat27090471092,822,40,8
Rice, brown, with peas and carrots, fat added27090481232,7222,7
Rice, brown, with tomatoes and/or tomato based sauce, NS as to fat27090491052,118,82,4
Rice, brown, with tomatoes and/or tomato based sauce, no added fat2709050922,219,10,8
Rice, brown, with tomatoes and/or tomato based sauce, fat added27090511052,118,82,4
Rice, brown, with dark green vegetables, NS as to fat27090521202,721,12,7
Rice, brown, with dark green vegetables, no added fat27090531052,721,50,8
Rice, brown, with dark green vegetables, fat added27090541202,721,12,7
Rice, brown, with carrots and tomatoes and/or tomato-based sauce, NS as to fat27090551112,2202,5
Rice, brown, with carrots and tomatoes and/or tomato-based sauce, no added fat2709056972,220,40,8
Rice, brown, with carrots and tomatoes and/or tomato-based sauce, fat added27090571112,2202,5
Rice, brown, with dark green vegetables and tomatoes and/or tomato-based sauce, NS as to fat27090581122,419,92,5
Rice, brown, with dark green vegetables and tomatoes and/or tomato-based sauce, no added fat2709059982,420,30,8
Rice, brown, with dark green vegetables and tomatoes and/or tomato-based sauce, fat added27090601102,419,42,5
Rice, brown, with carrots and dark green vegetables, NS as to fat27090611202,521,32,7
Rice, brown, with carrots and dark green vegetables, no added fat27090621052,521,70,8
Rice, brown, with carrots and dark green vegetables, fat added27090631202,521,32,7
Rice, brown, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, NS as to fat27090651142,420,42,6
Rice, brown, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, no added fat27090661002,420,80,8
Rice, brown, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, fat added27090671142,420,42,6
Rice, brown, with other vegetables, NS as to fat27090681192,421,52,6
Rice, brown, with other vegetables, no added fat27090691052,521,90,8
Rice, brown, with other vegetables, fat added27090701192,421,52,6
Rice, brown, with cheese and/or cream based sauce, NS as to fat27091011574,919,36,6
Rice, brown, with cheese and/or cream based sauce, no added fat2709102144519,65
Rice, brown, with cheese and/or cream based sauce, fat added27091031574,919,36,6
Rice, brown, with gravy, NS as to fat27091041142,119,33,1
Rice, brown, with gravy, no added fat27091051012,119,61,4
Rice, brown, with gravy, fat added27091061142,119,33,1
Rice, brown, with soy-based sauce, NS as to fat27091071142,120,62,4
Rice, brown, with soy-based sauce, no added fat27091081002,220,90,8
Rice, brown, with soy-based sauce, fat added27091091142,120,62,4
Rice, brown, with vegetables, cheese and/or cream based sauce, NS as to fat27091191404,518,25,5
Rice, brown, with vegetables, cheese and/or cream based sauce, no added fat27091201304,618,44,2
Rice, brown, with vegetables, cheese and/or cream based sauce, fat added27091211404,518,25,5
Rice, brown, with vegetables and gravy, NS as to fatcurrent27091221052,218,22,6
Rice, brown, with vegetables and gravy, no added fat2709123942,318,41,2
Rice, brown, with vegetables and gravy, fat added27091241052,218,22,6
Rice, brown, with vegetables, soy-based sauce, NS as to fat27091251052,319,22
Rice, brown, with vegetables, soy-based sauce, no added fat2709126942,319,50,7
Rice, brown, with vegetables, soy-based sauce, fat added27091271052,319,22
Rice, brown, cooked, as ingredient27107891242,525,91,1

Fatty acid profile

Breakdown of fats per 100 grams

2,4 g
  • Saturated21%(0,49 g)
  • Monounsaturated44%(1,03 g)
  • Polyunsaturated36%(0,84 g)

Household serving sizes

g
10205 1 cup
292 g
90000 Quantity not specified
219 g

Methodology

  • Moisture change: 0%

Notes

  • any type of vegetable

Frequently asked questions about Brown Rice

How many calories in Brown Rice?

Brown Rice contains 105 kcal per 100 grams, sourced from USDA FoodData Central.

How much cholesterol is in Brown Rice?

Brown Rice contains 1 mg cholesterol and 213 mg sodium per 100 grams, per USDA FoodData Central.

What are the macros in Brown Rice?

Per 100 grams, Brown Rice contains 2.24 g protein, 18.18 g carbohydrates, and 2.56 g total fat.

Is Brown Rice good for keto or low-carb?

Brown Rice has 18.2 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Brown Rice nutrition data come from?

Nutrition data for Brown Rice is sourced from USDA FoodData Central (FDC ID 2709122). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/2709122/nutrients.

Diet compatibility

  • Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.

Foods that pair well with Brown Rice

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Brown Rice.

3 meal ideas using Brown Rice

Starter templates matched to Brown Rice's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Plant-based breakfast with brown Rice

    A warm bowl of oats with brown Rice, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.

  • Lunch

    Plant-based lunch with brown Rice

    A warm grain bowl with brown Rice, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Simple dinner with brown Rice

    Pair brown Rice with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 2709122), accessed 2022-10-28.

Published: 2022-10-28

More foods in Cereal Grains and Pasta

Use Brown Rice in your next meal plan

Melio can build a complete week of meals around Brown Rice (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Brown Rice: 0.8 g Sugars, 213 mg Sodium per 100g + recipes | План харчування