Brown Rice, Raw, Nutrition Facts
| Name | Amount | Unit |
| Energy | 349 | kcal |
| Protein | 9.3 | g |
| Total lipid (fat) | 2.33 | g |
| Carbohydrate, by difference | 76.7 | g |
| Fiber, total dietary | 4.7 | g |
| Sugars, total including NLEA | 0 | g |
| Calcium, Ca | 47 | mg |
| Iron, Fe | 1.67 | mg |
| Sodium, Na | 0 | mg |
| Vitamin C, total ascorbic acid | 0 | mg |
| Vitamin A, IU | 0 | IU |
| Fatty acids, total saturated | 0 | g |
| Fatty acids, total trans | 0 | g |
| Cholesterol | 0 | mg |
The nutrition facts are provided by the United States Department of Agriculture for Brown Rice (100 g). www.usda.gov
Brown rice is a whole grain that retains its nutrient-rich bran and germ layers, making it significantly more nutritious than white rice. Understanding the nutritional composition of raw brown rice helps you appreciate its value as a staple food and plan balanced meals effectively.
Nutritional Overview (Per 100g Raw Brown Rice)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 370 kcal | 19% |
| Protein | 7.9 g | 16% |
| Total Fat | 2.9 g | 4% |
| Saturated Fat | 0.6 g | 3% |
| Carbohydrates | 77.2 g | 28% |
| Dietary Fiber | 3.5 g | 13% |
| Sugars | 0.9 g | – |
Important Note: These values are for raw, uncooked brown rice. When cooked, brown rice absorbs water and expands to approximately three times its dry weight, which dilutes the nutrient concentration per 100g.
Macronutrient Breakdown
Carbohydrates
Brown rice derives most of its calories from complex carbohydrates, providing sustained energy release. The carbohydrate profile includes predominantly starch, with minimal simple sugars. The fiber content, while moderate in raw form, contributes to digestive health and helps regulate blood sugar levels.
Protein
With nearly 8 grams of protein per 100g, brown rice offers a reasonable plant-based protein source. While not a complete protein on its own, it contains all essential amino acids and can be combined with legumes to create complementary protein profiles.
Fats
Brown rice contains minimal fat, most of which comes from the bran layer. These fats are primarily unsaturated, including beneficial omega-6 fatty acids. The low saturated fat content makes brown rice heart-healthy.
Vitamins in Raw Brown Rice
| Vitamin | Amount per 100g | % Daily Value* |
|---|---|---|
| Thiamin (B1) | 0.4 mg | 34% |
| Niacin (B3) | 5.1 mg | 32% |
| Vitamin B6 | 0.5 mg | 29% |
| Folate (B9) | 20 μg | 5% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 1.9 μg | 2% |
Brown rice excels as a source of B-complex vitamins, particularly thiamin, niacin, and B6, which are essential for energy metabolism and nervous system function. The bran layer contains most of these vitamins, which is why brown rice is nutritionally superior to white rice.
Minerals in Raw Brown Rice
| Mineral | Amount per 100g | % Daily Value* |
|---|---|---|
| Manganese | 3.7 mg | 161% |
| Phosphorus | 333 mg | 48% |
| Magnesium | 143 mg | 37% |
| Selenium | 23.4 μg | 43% |
| Iron | 1.5 mg | 8% |
| Zinc | 2.0 mg | 18% |
| Copper | 0.3 mg | 28% |
| Potassium | 223 mg | 5% |
Brown rice is exceptionally rich in manganese, providing more than the entire daily requirement in a 100g serving. It also offers substantial amounts of magnesium, phosphorus, and selenium, all crucial for bone health, energy production, and antioxidant defense.
Health Benefits of Brown Rice Nutrients
Digestive Health
The fiber in brown rice supports healthy digestion by promoting regular bowel movements and feeding beneficial gut bacteria. The insoluble fiber in the bran layer adds bulk to stool and helps prevent constipation.
Blood Sugar Control
Brown rice has a lower glycemic index compared to white rice, meaning it causes a slower, more gradual rise in blood sugar levels. This makes it a better choice for people managing diabetes or seeking stable energy levels throughout the day.
Heart Health
The combination of fiber, magnesium, and beneficial plant compounds in brown rice supports cardiovascular health. Magnesium helps regulate blood pressure, while fiber can help lower cholesterol levels.
Weight Management
The fiber and protein content in brown rice contribute to feelings of fullness and satiety, which may help with portion control and weight management when part of a balanced diet.
Antinutrients and Considerations
Brown rice contains phytic acid in its bran layer, which can bind to minerals and reduce their absorption. Soaking brown rice before cooking can help reduce phytic acid levels. Additionally, brown rice contains small amounts of arsenic absorbed from soil and water; rinsing rice thoroughly and using excess water for cooking can help minimize arsenic content.
Cooking Impact on Nutrition
When brown rice is cooked, it typically absorbs about 2-3 times its weight in water. A 100g serving of cooked brown rice contains approximately 120 calories, 2.6g protein, 25g carbohydrates, and proportionally reduced amounts of vitamins and minerals compared to the same weight of raw rice. However, some B vitamins may leach into cooking water, so using the absorption method rather than draining excess water can help retain more nutrients.
Most people consume brown rice in its cooked form. One cup of cooked brown rice (approximately 195g) contains about 216 calories and provides a satisfying, nutrient-dense portion.
Comparison to White Rice
The refining process that transforms brown rice into white rice removes the bran and germ, stripping away fiber, vitamins, and minerals. White rice contains about 68% fewer minerals, 73% less vitamin E, and 67% less vitamin B3 than brown rice. The fiber content drops from 3.5g to just 0.4g per 100g.
Storage and Shelf Life
Due to the oil-containing germ and bran layers, raw brown rice has a shorter shelf life than white rice. Store it in an airtight container in a cool, dark place for up to six months, or refrigerate for up to one year to prevent rancidity.
Conclusion
Raw brown rice is a nutritional powerhouse, offering substantial amounts of essential minerals, B vitamins, fiber, and plant-based protein. Its whole grain status means it retains the nutrient-dense components stripped away in white rice processing. While the nutritional values listed here represent raw rice, the health benefits carry through to properly cooked brown rice, making it an excellent staple for diverse, balanced diets. Whether you’re seeking better blood sugar control, improved digestive health, or simply a more nutritious grain option, brown rice delivers comprehensive nutritional value in every serving.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
