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Brown Rice Nutrition Facts: Is Brown Rice Good for You?
Cooked brown rice is a source of several important nutrients. It is high in manganese and a good source of copper, selenium, thiamin (B1), and niacin (B3), while being very low in fat, sugar, and sodium. As a whole grain, it contains more dietary fiber than white rice. Its place in a healthy diet depends on portion sizes and the other foods it is served with, as part of an overall eating pattern.
Per 100 g · Rice, brown, long-grain, cooked (Includes foods for USDA’s Food Distribution Program)
What stands out in brown rice
- High in manganese. A 100-gram serving of cooked, long-grain brown rice provides 0.97 mg of manganese. This amount supplies 42% of the Daily Value for this mineral.
- Good source of B vitamins. Brown rice is a good source of niacin (B3) and thiamin (B1), providing 16% and 15% of the Daily Value per 100 grams, respectively. It also contains smaller amounts of vitamin B6 and riboflavin (B2).
- Source of key minerals. This data shows that 100 grams of brown rice is a good source of copper (12% DV) and selenium (11% DV). It also supplies magnesium (9% DV) and phosphorus (8% DV).
- Low in fat and sugar. A 100-gram portion contains just under 1 gram of total fat and about 0.24 grams of total sugars. It has 0 mg of cholesterol and 4 mg of sodium.
What to keep in mind
- While brown rice provides more fiber and micronutrients than white rice, it is still primarily a source of carbohydrates. A standard 1 cup portion contains about 52 grams of carbohydrates and 248 calories. Be mindful of portion sizes, especially when managing carbohydrate intake or overall calories.
Brown Rice nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 123 kcal | – |
| Protein | 2.7 g | 5% |
| Total fat | 0.97 g | 1% |
| Saturated fat | 0.26 g | 1% |
| Monounsaturated fat | 0.37 g | – |
| Polyunsaturated fat | 0.37 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 25.6 g | 9% |
| Dietary fiber | 1.6 g | 6% |
| Total sugars | 0.24 g | – |
| Water | 70.3 g | – |
| Sodium | 4 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 86 mg | 2% |
| Calcium | 3 mg | 0% |
| Iron | 0.56 mg | 3% |
| Magnesium | 39 mg | 9% |
| Phosphorus | 103 mg | 8% |
| Zinc | 0.71 mg | 6% |
| Copper | 0.11 mg | 12% |
| Manganese | 0.97 mg | 42% |
| Selenium | 5.8 mcg | 11% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.17 mg | 1% |
| Vitamin K | 0.2 mcg | 0% |
| Thiamin (B1) | 0.18 mg | 15% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 2.6 mg | 16% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate (DFE) | 9 mcg | 2% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 9.2 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Brown Rice by portion
The nutrition data is based on a 100-gram serving, which is about half a cup. A more typical serving size is the USDA’s measure of 1 cup of cooked rice (202 grams). This larger portion contains 248 calories, 5.5 grams of protein, 51.7 grams of carbohydrates, and 3.2 grams of dietary fiber. The fat content in a 1 cup serving is 2.0 grams, and the total sugars are about 0.5 grams.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 202 g | 248 | 5.5 g | 51.7 g | 3.2 g | 2 g |
How brown rice compares with other grain foods
Compared to 17 other grain foods on this site, cooked brown rice ranks in the middle or lower half for many nutrients, including protein, fiber, and iron. It does have a higher rank for magnesium (8th out of 18). Per 100 grams, it has the same calories as barley (123 kcal) and slightly more than quinoa (120 kcal). Brown rice contains four times the dietary fiber of white rice (1.6 g vs 0.4 g) but less fiber than pearled barley (3.8 g) and quinoa (2.8 g). Its protein content (2.7 g) is similar to white rice but lower than that of quinoa (4.4 g) and couscous (3.8 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Brown Rice | 123 | 2.7 g | 25.6 g | 1.6 g | 0.97 g |
| Barley | 123 | 2.3 g | 28.2 g | 3.8 g | 0.44 g |
| Quinoa | 120 | 4.4 g | 21.3 g | 2.8 g | 1.9 g |
| White Rice | 130 | 2.7 g | 28.2 g | 0.4 g | 0.28 g |
| Couscous | 112 | 3.8 g | 23.2 g | 1.4 g | 0.16 g |
Quick answers
How many calories are in a cup of cooked brown rice?
According to USDA data, 1 cup (202 g) of cooked, long-grain brown rice contains 248 calories.
How much protein and fiber does brown rice have?
A 1 cup serving of cooked brown rice has 5.5 grams of protein and 3.2 grams of dietary fiber. A smaller 100-gram serving has 2.7 grams of protein and 1.6 grams of fiber.
Is brown rice high in sugar?
No, brown rice is very low in sugar. A 100-gram serving contains 0.24 grams of total sugars, and a full 1 cup serving contains about 0.5 grams.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how brown rice fits your situation.
Last updated October 21, 2026