Brown rice (medium-grain, raw) nutrition facts
Per 1 cup ยท 190 g
of a 2,000 cal day
- Protein14g8% of calories
- Carbs145g85% of calories
- Fat5.1g7% of calories
- โ Low saturated fat
- โ Low sodium
- โ Cholesterol free
At a glance
One serving of Brown rice (medium-grain, raw) (1 cup, 190 g) has 688 calories, with 14 g of protein, 145 g of carbohydrates and 5.1 g of fat. Most of its energy comes from carbs (85% of calories). It is high in protein (29% DV), dietary fiber (23% DV) and thiamine (65% DV).
High in
20%+ of the daily value
- Protein29%
- Dietary fiber23%
- Thiamine65%
- Niacin51%
- Vitamin B674%
- Pantothenic acid57%
Good source of
10โ19% of the daily value
- Folate (B9)10%
- Potassium11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (190 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 ฮผg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ฮผg | 0% |
| Thiamine | 1 mg | 65% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 8 mg | 51% |
| Vitamin B6 | 1 mg | 74% |
| Folate (B9) | 38 ฮผg | 10% |
| Vitamin B12 | 0 ฮผg | 0% |
| Pantothenic acid | 3 mg | 57% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 63 mg | 6% |
| Iron | 3 mg | 43% |
| Potassium | 509 mg | 11% |
| Magnesium | 272 mg | 65% |
| Phosphorus | 502 mg | 72% |
| Zinc | 4 mg | 35% |
| Copper | 1 mg | 58% |
| Manganese | 7 mg | 309% |
Full breakdown ยท 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | โ |
| Arginine | 1 g | โ |
| Aspartic acid | 1 g | โ |
| Cystine | 0.2 g | โ |
| Glutamic acid | 3 g | โ |
| Glycine | 1 g | โ |
| Histidine | 0.4 g | โ |
| Isoleucine | 1 g | โ |
| Leucine | 1 g | โ |
| Lysine | 1 g | โ |
| Methionine | 0.3 g | โ |
| Monounsaturated fats | 2 g | โ |
| Phenylalanine | 1 g | โ |
| Polyunsaturated fats | 2 g | โ |
| Proline | 1 g | โ |
| Retinol | 0 ฮผg | โ |
| Serine | 1 g | โ |
| Threonine | 1 g | โ |
| Total omega 3 | 0 g | โ |
| Total omega 6 | 0 g | โ |
| Tryptophan | 0.2 g | โ |
| Tyrosine | 1 g | โ |
| Valine | 1 g | โ |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
218 calBrown rice (medium-grain, cooked)1 cupโ470 cal
350 calMinsley Brown Rice, Cooked Organic1 bowlโ338 cal
280 calA Dozen Cousins Rice Cooked in Bone Broth, Classic1 pouchโ408 cal- 190 cal
Rice Bowl Rice Pilaf2 ozโ498 cal - 200 calMahatma Seasoned Rice, Long Grain & Wild Rice Mixโ cup dry rice and 1.5 tsp seasoningโ488 cal
- 170 calMinsley Cooked Brown Rice with Quinoa1 cupโ518 cal
Burning 688 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 131minWalking (3.5 mph)
- 83minCycling (moderate)
- 57minRunning (6 mph)
- 97minSwimming laps
Common questions
How many calories are in Brown rice (medium-grain, raw)?
One serving of Brown rice (medium-grain, raw) (1 cup) has 688 calories, which works out to 362 calories per 100 g. That is about 34% of a 2,000-calorie day.
Is Brown rice (medium-grain, raw) high in protein?
It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 8% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Brown rice (medium-grain, raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 138 g of net carbs and 85% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ50 g per day.
How much sodium is in Brown rice (medium-grain, raw)?
7.6 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
