Brown rice (medium-grain, cooked) nutrition facts
Per 1 cup ยท 195 g
of a 2,000 cal day
- Protein4.5g8% of calories
- Carbs46g85% of calories
- Fat1.6g7% of calories
- โ Low fat
- โ Low saturated fat
- โ Sodium free
- โ Cholesterol free
At a glance
One serving of Brown rice (medium-grain, cooked) (1 cup, 195 g) has 218 calories, with 4.5 g of protein, 46 g of carbohydrates and 1.6 g of fat. Most of its energy comes from carbs (85% of calories). It is high in Vitamin B6 (22% DV), magnesium (20% DV) and phosphorus (21% DV).
High in
20%+ of the daily value
- Vitamin B622%
- Magnesium20%
- Phosphorus21%
- Manganese93%
Good source of
10โ19% of the daily value
- Dietary fiber13%
- Thiamine17%
- Niacin16%
- Pantothenic acid15%
- Iron13%
- 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 ฮผg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ฮผg | 0% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 8 ฮผg | 2% |
| Vitamin B12 | 0 ฮผg | 0% |
| Pantothenic acid | 1 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 20 mg | 2% |
| Iron | 1 mg | 13% |
| Potassium | 154 mg | 3% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 150 mg | 21% |
| Zinc | 1 mg | 11% |
| Copper | 0.2 mg | 18% |
| Manganese | 2 mg | 93% |
Full breakdown ยท 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | โ |
| Arginine | 0.3 g | โ |
| Aspartic acid | 0.4 g | โ |
| Cystine | 0.1 g | โ |
| Glutamic acid | 1 g | โ |
| Glycine | 0.2 g | โ |
| Histidine | 0.1 g | โ |
| Isoleucine | 0.2 g | โ |
| Leucine | 0.4 g | โ |
| Lysine | 0.2 g | โ |
| Methionine | 0.1 g | โ |
| Monounsaturated fats | 1 g | โ |
| Phenylalanine | 0.2 g | โ |
| Polyunsaturated fats | 1 g | โ |
| Proline | 0.2 g | โ |
| Retinol | 0 ฮผg | โ |
| Serine | 0.2 g | โ |
| Threonine | 0.2 g | โ |
| Total omega 3 | 0 g | โ |
| Total omega 6 | 0 g | โ |
| Tryptophan | 0.1 g | โ |
| Tyrosine | 0.2 g | โ |
| Valine | 0.3 g | โ |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
688 calBrown rice (medium-grain, raw)1 cup+470 cal
350 calMinsley Brown Rice, Cooked Organic1 bowl+132 cal
280 calA Dozen Cousins Rice Cooked in Bone Broth, Classic1 pouch+62 cal- 190 cal
Rice Bowl Rice Pilaf2 ozโ28 cal - 200 calMahatma Seasoned Rice, Long Grain & Wild Rice Mixโ cup dry rice and 1.5 tsp seasoningโ18 cal
- 170 calMinsley Cooked Brown Rice with Quinoa1 cupโ48 cal
Burning 218 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)
- 31minSwimming laps
Common questions
How many calories are in Brown rice (medium-grain, cooked)?
One serving of Brown rice (medium-grain, cooked) (1 cup) has 218 calories, which works out to 112 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Brown rice (medium-grain, cooked) high in protein?
Not especially. It has 4.5 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 Brown rice (medium-grain, cooked) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 42 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, cooked)?
2 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
