Brown Rice Nutrition Facts: Calories, Vitamins & Minerals
Brown Rice nutrition facts per 100 g and per serving
Figures are for: Brown rice, boiled
| Nutrient | Per 100 g | Serving: plate, 200 g |
|---|---|---|
| Calories | 123 kcal | 246 kcal |
| Energy (kilojoules) | 515 kJ | 1,029 kJ |
| Protein | 2.7 g | 5.4 g |
| Fat | 1 g | 2 g |
| incl. saturated | 0.2 g | 0.4 g |
| Total carbohydrates | 26 g | 51 g |
| incl. sugars | 0.4 g | 0.8 g |
| incl. fiber | 1.6 g | 3.2 g |
| Salt | 0.3 g | 0.6 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
123 kcal (515 kJ) per 100 g · P/F/C 2.7/1/26 g
Serving (plate, 200 g) — 246 kcal (1,029 kJ) · Nutri-Score B
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is brown rice healthy?
Yes. On its nutrient profile, brown rice is a healthy choice: grade B on the open 2023 Nutri-Score algorithm.
For
- All green on the traffic light: 0.4 g sugar, 0.3 g salt and 0.2 g saturated fat per 100 g.
A typical serving (plate, 200 g) has 246 kcal, 5.4 g protein, 2 g fat and 51 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Brown rice keeps its bran layer, so it has more fiber, magnesium and B vitamins than white rice — and takes longer to cook.
protein 9%fat 8%carbs 83%
Vitamins and minerals in brown rice
Per 100 g, the standouts are manganese — 0.97 mg, 42% of the Daily Value; niacin — 2.6 mg, 16% of the Daily Value (#2 of 21 in our grains, beans & sides section); thiamin — 0.18 mg, 15% of the Daily Value.
| Nutrient | Per 100 g | Serving: plate, 200 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.18 mg | 0.36 mg | 30% |
| Riboflavin (B2) | 0.07 mg | 0.14 mg | 11% |
| Niacin (B3) | 2.6 mg | 5.1 mg | 32% |
| Vitamin B6 | 0.12 mg | 0.25 mg | 14% |
| Folate (B9) | 9 mcg | 18 mcg | 5% |
| Magnesium | 39 mg | 78 mg | 19% |
| Phosphorus | 103 mg | 206 mg | 16% |
| Iron | 0.56 mg | 1.1 mg | 6% |
| Zinc | 0.71 mg | 1.4 mg | 13% |
| Copper | 0.11 mg | 0.21 mg | 24% |
| Manganese | 0.97 mg | 1.9 mg | 85% |
| Selenium | 5.8 mcg | 12 mcg | 21% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Rice, brown, long-grain, cooked” (FDC ID 169704, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Brown Rice calories by weight, 50–300 g
150 g of brown rice has 185 calories and 200 g has 246. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 62 | 1.4 / 0.5 / 13 | 0.8 |
| 100 g | 123 | 2.7 / 1 / 26 | 1.6 |
| 150 g | 185 | 4.1 / 1.5 / 38 | 2.4 |
| 200 g — typical serving | 246 | 5.4 / 2 / 51 | 3.2 |
| 250 g | 308 | 6.8 / 2.5 / 64 | 4 |
| 300 g | 369 | 8.1 / 3 / 77 | 4.8 |
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Brown Rice: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Glutinous (sticky) rice, cooked | 97 | 2 / 0.2 / 21 |
| Rice with vegetables | 113 | 2.6 / 2.5 / 21 |
| Basmati rice, boiled | 120 | 3.5 / 0.4 / 26 |
| Brown rice, boiled | 123 | 2.7 / 1 / 26 |
| White rice, boiled | 130 | 2.7 / 0.3 / 28 |
| Jasmine rice, cooked | 143 | 2.4 / 0.8 / 32 |
| White rice, dry | 344 | 7 / 1 / 78 |
| Brown rice, dry | 362 | 7.5 / 3 / 77 |
Brown Rice: more nutrition highlights
It has 3.2 g of fiber per serving — roughly 13% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A serving (plate, 200 g) is 246 kcal — roughly 80 min of easy walking or 31 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Brown Rice: swaps and alternatives
No need to swap: brown rice gets grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 0.4 g (red is over 22.5 g), saturated fat 0.2 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair brown rice with
A serving of brown rice has 5.4 g of protein (the reference is 56 g a day for a 70 kg adult); that's easy to make up on the same plate:
- Chicken Breast, 100 g — +29 g protein, 137 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 200 g, a typical serving of brown rice.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Brown Rice | B | 246 | 5.4 | 3.2 |
| Whole Wheat Pasta | A | 248 | 11 | 9 |
| Quinoa | A | 240 | 8.8 | 5.6 |
| Kidney Beans | A | 240 | 17 | 13 |
Brown Rice vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Overnight Oats | 111 | 5 / 3 / 18 |
| Bulgur | 112 | 3.1 / 0.3 / 28 |
| Couscous | 112 | 3.8 / 0.2 / 23 |
| Lentils | 116 | 9 / 0.4 / 20 |
| Brown Rice | 123 | 2.7 / 1 / 26 |
| Black Beans | 132 | 8.9 / 0.5 / 24 |
| Pasta | 135 | 5 / 0.6 / 28 |
Brown Rice: head-to-head comparisons
FAQ
How many calories are in 100 g of brown rice?
100 g of brown rice has 123 calories, with 2.7 g protein, 1 g fat and 26 g carbohydrates (1.6 g fiber).
How many calories are in a serving of brown rice?
A serving (plate, 200 g) has 246 calories: 5.4 g protein, 2 g fat and 51 g carbs.
What are the macros of brown rice?
Per 100 g: 2.7 g protein, 26 g carbs and 1 g fat. By calories that's about 9% protein, 83% carbs and 8% fat.
How long do you have to walk to burn a serving of brown rice?
About 80 min of easy walking or 31 min of cycling for a 70 kg (154 lb) person — that's the 246 calories in a serving (plate, 200 g).
What vitamins and minerals are in brown rice?
Per 100 g, brown rice is richest in manganese (0.97 mg, 42% DV), niacin (2.6 mg, 16% DV), thiamin (0.18 mg, 15% DV) — from USDA FoodData Central record 169704.
How much fiber is in brown rice?
100 g of brown rice has 1.6 g of fiber; a serving (plate, 200 g) has 3.2 g — 13% of the 25 g a day the WHO recommends.
How do the calories in brown rice change with the type and cooking method?
Per 100 g it ranges from 97 kcal (glutinous (sticky) rice, cooked) to 362 kcal (brown rice, dry); brown rice, boiled is in between, at 123 kcal.
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