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Calories in Brown Rice

Q: How many calories in brown rice?

Cooked brown rice has 111 calories per 100g. A cup (195g) has 216 calories — slightly fewer than white rice (242 kcal).

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

111

kcal

per 100g

2.58

Protein

0.9

Fat

22.78

Carbs

1.8

Fiber

216

kcal per cup cooked (195g)

111

kcal per 100g cooked

kcal per oz (28g)

Brown Rice nutrition facts and calories per 100g

🌿4× more fiber than white rice — 1.8g/100g

⚡Higher magnesium — 39mg/100g

🧠More vitamin B6 than white rice

🔬Ferulic acid antioxidant in bran

😌Lower GI 68 vs 73 white rice

❤️16% lower type 2 diabetes risk vs white rice

🌾 Calculate Calories for Any Brown Rice Weight

Weight100g

Nutrition Facts

Per 100g cooked brown rice

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Cooked brown rice contains 111 calories per 100g. Nutritionally superior to white rice: 4× more fiber (1.8g vs 0.4g), more magnesium (39mg vs 12mg), more B6, and lower GI (~68 vs 73). The bran layer provides antioxidants (ferulic acid) and additional minerals.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Manganese	0.97mg	42%
Selenium	9.8µg	18%
Magnesium	39mg	9%
Phosphorus	83mg	7%
Vitamin B6	0.15mg	9%
Niacin (B3)	1.53mg	10%
Thiamine (B1)	0.10mg	8%
Zinc	0.71mg	6%
Potassium	79mg	2%
Iron	0.52mg	3%

Calories in Brown Rice by Weight

Weight	Calories	Carbs	Protein	Fiber

Macronutrient Breakdown — per 100g

Carbohydrates22.78g · 82% of calories

Protein2.58g · 9% of calories

Fat0.9g · 7% of calories

Fiber1.8g (included in carbs)

Net carbs: 21.0g/100g. GI ~68. Bran layer provides extra fiber, B vitamins, minerals, and ferulic acid antioxidant. Requires ~45 min cooking vs 20 min for white rice.

Micronutrient Highlights

⚡

Manganese

0.97mg

42% DV

Highest mineral — antioxidant enzymes

⚡

Magnesium

39mg

9% DV

44% more than white rice — muscle, nerve, ATP

🧠

Vitamin B6

0.15mg

9% DV

Brain health — more than white rice

🌿

Fiber

1.8g

6% DV

4× more than white rice

🦴

Phosphorus

83mg

7% DV

Bone and energy

🔬

Niacin (B3)

1.53mg

10% DV

Energy metabolism

Brown Rice Benefits

Whole Grain Advantages

Brown rice retains bran and germ removed to make white rice. The bran provides fiber (1.8g/100g vs 0.4g), ferulic acid (antioxidant), additional B vitamins, and extra minerals. Large epidemiological studies link whole grain consumption to reduced risk of type 2 diabetes, cardiovascular disease, and colorectal cancer.

Magnesium — 44% More Than White Rice

Brown rice provides 39mg magnesium per 100g vs 12mg in white rice — a 44% difference. Magnesium is essential for 300+ enzyme reactions and ATP production. Deficiency affects ~50% of adults in developed countries. Consistently choosing brown over white rice is a practical way to improve magnesium intake.

Blood Sugar Control

Brown rice GI (~68 vs 73) and higher fiber produce more gradual blood sugar response. Harvard found replacing 50g/day white rice with brown rice associated with 16% lower type 2 diabetes risk. Cooling after cooking further reduces glycemic impact via resistant starch.

Ferulic Acid Antioxidant

Brown rice bran is rich in ferulic acid — the same antioxidant in coffee and wine. It inhibits ACE enzyme (reducing blood pressure), protects against UV damage, and has neuroprotective effects. White rice loses this antioxidant when bran is removed.

Brown Rice vs Other Grains — Calorie Comparison

Is Brown Rice Suitable for Your Diet?

✅

Weight loss

Good — lower GI, more fiber

❌

Keto

No — 21g net carbs

❌

Paleo

No — grains excluded

✅

Gluten-free

Yes — naturally

⚠️

Diabetic

Better than white — GI 68

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Whole grain diet

Yes

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Frequently Asked Questions

How many calories in brown rice?

Cooked brown rice has 111 calories per 100g. A cup (195g) has 216 calories — slightly fewer than white rice (242 kcal).

Is brown rice healthier than white rice?

Yes — 4× more fiber, more magnesium, more B vitamins, and a lower GI (68 vs 73). Harvard research links replacing 50g/day white with brown rice to 16% lower type 2 diabetes risk.

Is brown rice good for weight loss?

Better than white rice — lower GI means slower blood sugar rise and longer satiety. Higher fiber also helps. A cup has 216 vs 242 kcal in white rice.

Is brown rice keto?

No — 21.0g net carbs per 100g cooked.

Does brown rice have gluten?

No — rice is naturally gluten-free. Safe for celiac disease.

Why is brown rice harder to digest?

The bran layer contains phytic acid and fiber that slow digestion. Soaking 1-2 hours before cooking reduces phytic acid and improves digestibility.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.