Brown Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of brown rice contains 348 calories, 7.5g protein, 76g carbs, and 2g fat. Brown Rice is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 348 kcal | 17% |
| Protein | 7.5g | 15% |
| Carbohydrates | 76.0g | 28% |
| Total Fat | 2.0g | 3% |
| Fiber | 3.5g | 12% |
| Sodium | 5.0mg | 0% |
| Calcium | 80.0mg | 6% |
| Iron | 150.0mg | 833% |
| Magnesium | 1.5mg | 0% |
| Zinc | 190.0mg | 1727% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.04mcg | 0% |
Is Brown Rice Good for You?
Yes, brown rice is good for you. A 100g serving provides 7.5g of protein (15% Daily Value), 3.5g of fiber (13% Daily Value), and an exceptional 150mg of iron (833% Daily Value), making it a nutrient-dense carbohydrate source that supports energy, digestion, and oxygen transport.
Key Health Benefits of Brown Rice
High in Iron for Energy and Oxygen Transport — Brown rice delivers an impressive 150mg of iron per 100g, providing 833% of your daily value. This mineral is essential for preventing anemia and maintaining steady energy levels throughout the day.
Complete Protein Source for Muscle Support — With 7.5g of protein per 100g serving (15% Daily Value), it is a plant-based protein option that can support muscle maintenance and repair, especially when paired with legumes or other protein sources.
Good Source of Fiber for Digestive Health — The 3.5g of fiber in a 100g portion (13% Daily Value) promotes healthy digestion, feeds beneficial gut bacteria, and helps maintain stable blood sugar levels after meals.
Mineral-Rich for Bone and Immune Function — Brown rice contains 80mg of calcium (6% Daily Value) and significant zinc content, supporting bone strength, immune function, and wound healing.
Low in Sodium and Healthy Fats — With only 5mg of sodium and 2g of total fat per 100g, it is a heart-healthy grain choice that won’t contribute excess sodium to your diet.
How Does Brown Rice Compare?
Brown rice outperforms white rice nutritionally because it retains the bran and germ layers where most minerals and fiber are concentrated. While white rice is stripped of these nutrient-dense layers during processing, brown rice is an intact whole grain, delivering significantly more fiber, iron, and zinc per serving.
Frequently Asked Questions
How many calories are in brown rice?
Brown rice contains 348 calories per 100g serving. A typical cooked cup (about 200g) yields roughly 696 calories, making it a moderate-calorie staple grain.
Is brown rice good for weight loss?
Brown rice can support weight loss because it is high in fiber (3.5g per 100g) and protein (7.5g per 100g), both of which promote satiety and reduce overall calorie intake. Its low fat content (2g per 100g) also makes it a lean carbohydrate choice when portion-controlled.
Does brown rice have zinc?
Yes, brown rice is an excellent source of zinc, containing 190mg per 100g, which equals 1,727% of the daily value. Zinc supports immune function, wound healing, and protein synthesis in the body.
Is brown rice good for diabetics?
Brown rice can be suitable for diabetics in moderation because its fiber content (3.5g per 100g) slows carbohydrate digestion and helps prevent blood sugar spikes. Pairing it with protein and healthy fats further stabilizes glucose response.
How long does cooked brown rice last in the refrigerator?
Cooked brown rice typically lasts 4–5 days when stored in an airtight container in the refrigerator. You can also freeze it for up to 6 months, making it convenient for meal prep and quick weeknight dinners.
How to Track Brown Rice Nutrition with Gram
The Gram app makes logging brown rice effortless—simply scan the package with our AI food scanner or search the database to instantly see the complete nutrient breakdown. You’ll track not just calories and macros, but also get detailed insights into iron, zinc, fiber, and other key nutrients to ensure you’re meeting your daily goals.
Frequently Asked Questions
How many calories are in brown rice?
Brown rice contains 348 calories per 100g serving. A typical cooked cup (about 200g) yields roughly 696 calories, making it a moderate-calorie staple grain.
Is brown rice good for weight loss?
Brown rice can support weight loss because it is high in fiber (3.5g per 100g) and protein (7.5g per 100g), both of which promote satiety and reduce overall calorie intake. Its low fat content (2g per 100g) also makes it a lean carbohydrate choice when portion-controlled.
Does brown rice have zinc?
Yes, brown rice is an excellent source of zinc, containing 190mg per 100g, which equals 1,727% of the daily value. Zinc supports immune function, wound healing, and protein synthesis in the body.
Is brown rice good for diabetics?
Brown rice can be suitable for diabetics in moderation because its fiber content (3.5g per 100g) slows carbohydrate digestion and helps prevent blood sugar spikes. Pairing it with protein and healthy fats further stabilizes glucose response.
How long does cooked brown rice last in the refrigerator?
Cooked brown rice typically lasts 4–5 days when stored in an airtight container in the refrigerator. You can also freeze it for up to 6 months, making it convenient for meal prep and quick weeknight dinners.
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Nutrition data sourced from USDA FoodData Central. Track brown rice and thousands of other foods with the Gram app.