Nutritional Facts Of Brown Rice

Brown rice is a whole-grain rice with the inedible outer hull removed. This is compared with white rice, which is the same grain, also with hull removed, but also with the bran layer and cereal germ removed. This article tells you about the nutritional facts of brown rice.

Brown rice is a whole grain, meaning that it contains three parts of the grain kernel; the outer, fiber-filled layer called the bran, the nutrient-rich core called the germ, and the starchy middle layer called the endosperm. Red rice, gold rice, and black rice are all whole rices, but with differently pigmented outer layers.

Compared to whole grain, brown rice is less processed than white rice, which has had its hull, bran and germ removed. It is a healthy food to be added to your diet.

Did You Know?

Replacing white rice with brown rice may help reduce belly fat

Nutritional Facts

Brown rice is a highly nutritious food. Brown rice retains the nutrients that white rice lacks such as vitamins, minerals, and antioxidants. It is a whole grain that is relatively low in calories (216 calories per cup), high in fiber, gluten-free and also a good source of folate, riboflavin (B2), potassium and calcium. .

One cup of brown rice contains:

  • Calories- 216
  • Carbs- 44 g
  • Fiber- 3.5 g
  • Fat- 1.8 g
  • Protein-5 grams
  • Thiamin (B1)- 12% of the RDI
  • Niacin (B3)- 15% of the RDI
  • Pyridoxine (B6)- 14% of the RDI
  • Pantothenic acid (B5)- 6% of the RDI
  • Iron- 5% of the RDI
  • Magnesium- 21% of the RDI
  • Phosphorus- 16% of the RDI
  • Zinc- 8% of the RDI
  • Copper- 10% of the RDI
  • Manganese- 88% of the RDI
  • Selenium- 27% of the RDI

Consuming whole grains like brown rice can help prevent or improve several health conditions, including diabetes and heart disease.


Brown rice is low in calories and can be easily added to your diet. People can enjoy with the health benefits of brown rice, staying within calorie limit Low carb intake helps to control blood sugar level.


Brown rice is rich in protein. One cup of brown rice contains 5g of protein. They contain essential amino acids, which are the building blocks of protein and are essential for body because body cannot make them. Gluten is a protein found in grains like wheat, barley and rye. These days, more and more people are following gluten-free diets for various reasons.


Brown rice is relatively high in fiber. Fiber helps keep you fuller over a longer period of time, so choosing fiber-rich foods may help you consume fewer calories overall. Brown rice contains more fiber than refined grains like white rice. One cup of brown rice contains 3.5 grams of fiber, while white rice contains less than 1 gram. 

Choosing fiber-rich whole grains like brown rice may reduce belly fat and help you lose weight. In a study it is found that the women who had the highest intake of fiber had a 49% lower risk of major weight gain than the women who had the lowest fiber intake.

As it is rich in fiber and the beneficial compounds that may help reduce the risk of heart disease, cholesterol, lower blood pressure.