Brown rice (long-grain, cooked) nutrition facts
Per 1 cup · 195 g
of a 2,000 cal day
- Protein5g9% of calories
- Carbs45g83% of calories
- Fat1.8g8% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Brown rice (long-grain, cooked) (1 cup, 195 g) has 217 calories, with 5 g of protein, 45 g of carbohydrates and 1.8 g of fat. Most of its energy comes from carbs (83% of calories). It is high in Vitamin B6 (22% DV), magnesium (20% DV) and phosphorus (23% DV).
High in
20%+ of the daily value
- Vitamin B622%
- Magnesium20%
- Phosphorus23%
- Copper22%
- Manganese77%
- Selenium35%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Thiamine16%
- Niacin19%
- Pantothenic acid11%
- Iron10%
- Zinc11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (195 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| 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 | 4% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 8 μg | 2% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 20 mg | 2% |
| Iron | 1 mg | 10% |
| Potassium | 84 mg | 2% |
| Magnesium | 84 mg | 20% |
| Phosphorus | 162 mg | 23% |
| Zinc | 1 mg | 11% |
| Copper | 0.2 mg | 22% |
| Manganese | 2 mg | 77% |
| Selenium | 19 μg | 35% |
Full breakdown · 37 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
Burning 217 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Brown rice (long-grain, cooked)?
One serving of Brown rice (long-grain, cooked) (1 cup) has 217 calories, which works out to 111 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Brown rice (long-grain, cooked) high in protein?
Not especially. It has 5 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Brown rice (long-grain, cooked) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 83% 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 (long-grain, cooked)?
9.8 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Brown rice (long-grain, cooked)?
0.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
