Brown Rice: Calories, Nutrition & Healthier Swaps

Brown rice keeps its bran layer, so it has more fiber, magnesium and B vitamins than white rice — and takes longer to cook.

Brown Rice nutrition facts per 100 g and per serving

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.

Brown Rice: nutrition highlights

It has 3.6 g of fiber per serving — roughly 14% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.

On the open Nutri-Score algorithm, brown rice gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• It's low in fiber, so add vegetables, greens or beans to the plate.

How much movement is one serving?

One 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.

Healthier swaps for Brown Rice

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Lentils — 210 g, 244 kcal: +13 g fibre, +14 g protein.
• Red lentils, boiled — 210 g, 248 kcal: +6.9 g fibre, +14 g protein.
• White beans, boiled — 180 g, 243 kcal: −0.6 g salt, +7.7 g fibre.
• Kidney Beans — 200 g, 240 kcal: −0.6 g salt, +9.2 g fibre.