Grains
Brown Rice
A wholegrain staple with more fibre and nutrients than white rice. Here is its full nutrition and the recipes and comparisons that feature it.
Nutrition facts
| Nutrient | Per 100g | Per 195g serving |
|---|---|---|
| Calories | 123 | 239.9 |
| Protein | 2.7 g | 5.3 g |
| Carbs | 26 g | 50.7 g |
| Fat | 1 g | 2 g |
| Fibre | 1.6 g | 3.1 g |
| Sugar | 0.4 g | 0.8 g |
| Calcium | 10 mg | 19.5 mg |
| Potassium | 79 mg | 154 mg |
| Iron | 0.4 mg | 0.8 mg |
| Omega-3 | 0.01 g | 0 g |
| Zinc | 0.6 mg | 1.2 mg |
Per 100 g. Values are approximate and vary by source.
Why brown rice is good for you
Brown rice keeps its bran and germ, the parts stripped away to make white rice, which is why it has more fibre, magnesium and B vitamins. That extra fibre slows digestion, helping you stay full for longer and supporting steadier energy.
It is a reliable source of slow-releasing carbohydrates, making it a solid base for balanced meals. Swapping white rice for brown is one of the simplest ways to add more wholegrains to your week.
For more, explore our related guide.
How to eat it
Cooking ideas
- As a base for stir-fries
- In grain bowls
- Stuffed into peppers
- Alongside curries
In meals
- With teriyaki salmon
- Under a tofu bowl
- In a burrito bowl
- With roasted vegetables
Recipes & ideas with brown rice
Ways to put it to use across the site, from full recipes to guides and side-by-side comparisons.
Featured in 4 food lists
Brown Rice qualifies for these ranked guides on the site.
Frequently asked questions
How much protein is in brown rice?
Brown Rice has around 2.7 g of protein per 100 g, or roughly 5.3 g in a 195 g serving.
How many calories are in brown rice?
Around 123 calories per 100 g, or about 239.9 in a 195 g serving.