What are the Nutritional Facts about Brown Rice?
December 17, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Brown rice is rich in fiber, vitamins, and minerals. Learn nutritional facts, calories, health benefits, and how brown rice supports weight and heart health.
Introduction
Brown rice is a whole grain that is less processed than white rice. Because it retains the bran and germ layers, brown rice is richer in nutrients and fiber. Many people choose brown rice for better digestion, weight control, and blood sugar balance. Let us understand the nutritional facts about brown rice in detail.
Nutritional Value of Brown Rice (Per 100g – Cooked)
| Nutrient | Amount |
|---|---|
| Calories | 123 kcal |
| Carbohydrates | 25.6 g |
| Fibre | 1.8 g |
| Protein | 2.7 g |
| Fat | 1 g |
| Magnesium | 44 mg |
| Phosphorus | 83 mg |
| Potassium | 79 mg |
| Iron | 0.4 mg |
| Vitamin B1 (Thiamine) | 0.18 mg |
Key Nutrients in Brown Rice
- Dietary fibre: Improves digestion and fullness
- Complex carbohydrates: Provide steady energy
- Magnesium: Supports muscle and nerve health
- B vitamins: Help in energy metabolism
- Antioxidants: Reduce inflammation
Health Benefits of Brown Rice:
1. Helps in Weight Management
Brown rice:
- Keeps you full for longer
- Reduces overeating
- Supports healthy digestion
👉 Better choice than white rice for weight loss.
2. Controls Blood Sugar Levels
Due to its low glycaemic index, brown rice:
- Releases sugar slowly
- Prevents sudden blood sugar spikes
👉 Suitable for diabetics (in controlled portions).
3. Improves Digestion
The fibre in brown rice:
- Prevents constipation
- Improves gut health
4. Supports Heart Health
Brown rice helps:
- Lower bad cholesterol (LDL)
- Reduce heart disease risk
5. Provides Long-Lasting Energy
Complex carbs in brown rice:
- Provide steady energy
- Reduce tiredness
👉 Good for active people.
Brown Rice for Weight Loss: Is It Good?
✔ Yes, when eaten in moderation
✔ More filling than white rice
✔ Better blood sugar control
Portion control is still important.
Best Way to Eat Brown Rice
✔ Cook properly (soak before cooking)
✔ Pair with dal, vegetables, or curd
✔ Avoid excess oil or butter
How Much Brown Rice Should You Eat?
- ½ to 1 cup cooked brown rice per meal
- Prefer lunch time consumption
Brown Rice vs White Rice
| Brown Rice | White Rice |
|---|---|
| Whole grain | Refined grain |
| High fibre | Low fibre |
| Lower GI | High GI |
| Slower digestion | Faster digestion |
Who Should Eat Brown Rice Carefully?
- People with weak digestion (start slowly)
- Those with kidney issues (phosphorus content)
Final Thoughts
Brown rice is nutritious, filling, and a healthier alternative to white rice. It supports digestion, blood sugar control, and weight management. Include it in your diet wisely, with proper cooking and portion control.