⏱ 70 min total

Alton Brown's Baked Brown Rice

Name: Alton Brown's Baked Brown Rice
Prep time: 10 min
Cook time: 60 min
Total time: 70 min
Yield: 1 serving
Ingredients: ¼ cup Brown rice; ⁷⁄₁₆ cup Water; ³⁄₁₆ tbsp Butter; 0.01 tsp Salt

Per 1 serving · 147 g · 4 ingredients

Calories

188

9%
of a 2,000 cal day

Protein
3.7g
8% of calories
Carbs
36g
76% of calories
Fat
3.3g
16% of calories

Portion

✓ Low sodium
✓ Sugar free

At a glance

One serving of Alton Brown's Baked Brown Rice (147 g) has 188 calories, with 3.7 g of protein, 36 g of carbohydrates and 3.3 g of fat. Most of its energy comes from carbs (76% of calories). It is high in phosphorus (22% DV), manganese (76% DV) and selenium (20% DV).

Per 100 g

128cal

low energy density

Protein per 100 cal

Net carbs

34g

carbs minus fiber

Fiber

1.6g

0.4 g sugar

High in

20%+ of the daily value

Phosphorus22%
Manganese76%
Selenium20%

Good source of

10–19% of the daily value

Thiamine16%
Niacin15%
Vitamin B618%
Pantothenic acid14%
Magnesium16%
Copper15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

¼ cup Brown rice
🥄
⁷⁄₁₆ cup Water
³⁄₁₆ tbsp Butter
🥄
0.01 tsp Salt

Directions

Prep 10 minCook 60 min

1
Preheat oven to 375ºF.
2
Boil the water and add the butter and salt. Stir to dissolve salt and melt butter.
3
Place the rice in an 8" casserole dish. Pour the boiling water mixture over the rice and stir.
4
Cover with foil and bake on the middle rack for 1 hour.
5
Fluff with fork and serve.
6
This rice also refrigerates and reheats fairly well, but it's best freshly made.

Vitamins & minerals

Amounts for 1 serving (147 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	16 μg	2%
Vitamin C	0 mg	0%
Vitamin D	0 μg	0%
Vitamin E	0.3 mg	2%
Vitamin K	1 μg	1%
Thiamine	0.2 mg	16%
Riboflavin (B2)	0 mg	3%
Niacin	2 mg	15%
Vitamin B6	0.2 mg	18%
Folate (B9)	9 μg	2%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	14%
Choline	15 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	11 mg	1%
Iron	1 mg	8%
Potassium	104 mg	2%
Magnesium	66 mg	16%
Phosphorus	155 mg	22%
Zinc	1 mg	8%
Copper	0.1 mg	15%
Manganese	2 mg	76%
Selenium	11 μg	20%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.3 g	—
Aspartic acid	0.3 g	—
Beta carotene	4 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	16 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 188 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

36min
Walking (3.5 mph)
23min
Cycling (moderate)
16min
Running (6 mph)
26min
Swimming laps

Common questions

How many calories are in Alton Brown's Baked Brown Rice?

One serving of Alton Brown's Baked Brown Rice (1 serving) has 188 calories, which works out to 128 calories per 100 g. That is about 9.4% of a 2,000-calorie day.

Is Alton Brown's Baked Brown Rice high in protein?

Not especially. It has 3.7 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Alton Brown's Baked Brown Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 76% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Alton Brown's Baked Brown Rice?

29 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Alton Brown's Baked Brown Rice?

0.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (147 g)

Calories188

% Daily Value*

Total fat 3.3g	4%
Saturated fat 1.5g	7%
Trans fat 0.1g
Cholesterol 5.1mg	2%
Sodium 29mg	1%
Total carbohydrate 36g	13%
Dietary fiber 1.6g	6%
Total sugars 0.4g
Protein 3.7g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all