Grains
Brown Rice
Overview
Why eat brown rice?
Brown rice keeps the bran and germ that white rice loses, so a cooked cup brings fiber, magnesium, and a solid run of B vitamins along with its steady carbohydrate energy. It is a quiet, filling base for bowls and stir-fries rather than a standout, and it works well alongside beans, vegetables, or fish.
Good to know: Rice can take up arsenic from soil, so rinsing it well, cooking it in plenty of water, and rotating in other grains is a sensible habit.
Magnesium for muscles and nerves
One cooked cup supplies 79 mg of magnesium, 19% of the Daily Value, a mineral involved in muscle contraction, nerve signaling, and energy production.
B vitamins for energy
A cup delivers 30% of the Daily Value for thiamin and 32% for niacin, both needed to convert the carbohydrates you eat into usable energy.
Fiber from the bran
With 3.2 g of fiber per cup (12% DV), brown rice supports regular digestion, and whole grains generally are linked to better heart health.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in brown rice?
Calories
123kcal
Protein
2.7g
Carbs
26g
Fat
0.97g
Fiber
1.6g
Sugars
0.24g
Minerals
- Calcium3 mg0%
- Iron0.56 mg3%
- Magnesium39 mg9%
- Phosphorus103 mg8%
- Potassium86 mg2%
- Sodium4 mg0%
- Zinc0.71 mg6%
- Copper0.11 mg12%
- Selenium5.8 µg11%
Vitamins
- Vitamin E0.17 mg1%
- Vitamin K0.2 µg0%
- Thiamin (B1)0.18 mg15%
- Riboflavin (B2)0.07 mg5%
- Niacin (B3)2.6 mg16%
- Vitamin B60.12 mg7%
- Folate9 µg2%
Other compounds
- Omega-3 ALA0.01 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
Side by side, per 100 g
Brown Rice vs White Rice
| Nutrient | Brown Rice | White Rice |
|---|---|---|
| Calories | 123 kcal | 130 kcal |
| Protein | 2.7 g | 2.7 g |
| Fat | 0.97 g | 0.28 g |
| Saturated fat | 0.26 g | 0.08 g |
| Sugars | 0.24 g | 0.05 g |
| Fiber | 1.6 g | 0.4 g |
| Calcium | 3 mg | 10 mg |
| Iron | 0.56 mg | 1.2 mg |
| Magnesium | 39 mg | 12 mg |
| Potassium | 86 mg | 35 mg |
| Vitamin E | 0.17 mg | 0.04 mg |
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Source: USDA FoodData Central, “Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)” (SR Legacy, FDC ID 169704).View the USDA record ↗ (opens in a new tab).