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Brown Rice⏱ 35 min total
Recipes

Brown Rice

Per 1 serving · 173 g · 4 ingredients

Calories
230
12%
of a 2,000 cal day
  • Protein
    3.7g
    6% of calories
  • Carbs
    36g
    62% of calories
  • Fat
    8.1g
    32% of calories
Portion
  • ✓ Sugar free
  • ✓ Cholesterol free

At a glance

One serving of Brown Rice (173 g) has 230 calories, with 3.7 g of protein, 36 g of carbohydrates and 8.1 g of fat. Most of its energy comes from carbs (62% of calories). It is high in phosphorus (22% DV), manganese (75% DV) and selenium (20% DV). Keep an eye on sodium and saturated fat, which provide 25% and 31% of the daily value.

Per 100 g
133cal
low energy density
Protein per 100 cal
1.6g
Net carbs
34g
carbs minus fiber
Fiber
1.6g
0.4 g sugar

High in

20%+ of the daily value

  • Phosphorus22%
  • Manganese75%
  • Selenium20%

Good source of

10–19% of the daily value

  • Thiamine16%
  • Niacin15%
  • Vitamin B619%
  • Pantothenic acid14%
  • Magnesium16%
  • Copper13%

Watch

20%+ of the daily value

  • Sodium25%
  • Saturated fat31%

Ingredients

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

Directions

Cook 35 min
  1. 1

    Place Rice in a pot and cover with water. Add Salt and oil.

  2. 2

    Allow rice to come to a rolling boil, turn heat down to low, cover and cook for 35 min.

  3. 3

    Remove pot from heat allow to sit for 5-10. Fluff with fork.

Vitamins & minerals

Amounts for 1 serving (173 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E0.3 mg
2%
Vitamin K1 μg
1%
Thiamine0.2 mg
16%
Riboflavin (B2)0 mg
3%
Niacin2 mg
15%
Vitamin B60.2 mg
19%
Folate (B9)9 μg
2%
Vitamin B120 μg
0%
Pantothenic acid1 mg
14%
Choline14 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium11 mg
1%
Iron1 mg
8%
Potassium103 mg
2%
Magnesium66 mg
16%
Phosphorus154 mg
22%
Zinc1 mg
8%
Copper0.1 mg
13%
Manganese2 mg
75%
Selenium11 μg
20%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.3 g—
Aspartic acid0.3 g—
Beta carotene0 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.1 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats1 g—
Phenylalanine0.2 g—
Polyunsaturated fats1 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Starch0 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 230 calories

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

  • 44min
    Walking (3.5 mph)
  • 28min
    Cycling (moderate)
  • 19min
    Running (6 mph)
  • 32min
    Swimming laps

Common questions

How many calories are in Brown Rice?

One serving of Brown Rice (1 serving) has 230 calories, which works out to 133 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Brown Rice high in protein?

Not especially. It has 3.7 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Brown Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Brown Rice?

585 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in 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.

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