Calories in Brown Rice (Cooked): Nutrition Facts & Serving Sizes
Per 1 cup cooked (195g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of cooked brown rice (195g) contains 218 calories with 4.5g of protein, 45.8g of carbs, and 1.6g of fat. Per 100g cooked, brown rice provides 112 calories, 2.3g of protein, 23.5g of carbs, and 0.8g of fat. These are cooked values. Dry (uncooked) brown rice has about 363 calories per 100g, but rice roughly triples in weight when cooked due to water absorption. Brown rice is a whole grain with the bran and germ layers intact, giving it more fiber (1.8g per 100g cooked), more magnesium (35mg per 100g cooked, 8% daily value), and a lower glycemic index than white rice. Brown rice is a go-to carb source for meal prep because it cooks in bulk, stores well, and pairs with virtually any protein.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup cooked (195g) | 218.4 | 4.5g | 45.8g | 1.6g | 3.5g |
| 100g cooked | 112 | 2.3g | 23.5g | 0.8g | 1.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 112 | 6% |
| Protein | 2.3g | 5% |
| Total Fat | 0.8g | 1% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 23.5g | 9% |
| Dietary Fiber | 1.8g | 6% |
| Sugars | 0.2g | |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Calcium | 3mg | 0% |
| Iron | 0.6mg | 3% |
| Potassium | 89mg | 2% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 35mg | 8% |
| Phosphorus | 104mg | 8% |
| Zinc | 0.8mg | 7% |
| Folate | 5mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.03mg | 2% |
| Niacin (B3) | 1.9mg | 12% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Brown Rice (Cooked)
Brown rice is a whole grain that retains the bran and germ layers stripped away in white rice processing. These layers contain fiber, B vitamins, and minerals that make brown rice a more nutritious option for sustained energy. The 1.8g of fiber per 100g (cooked) is nearly five times white rice's 0.4g, which slows digestion, promotes fullness, and helps prevent blood sugar spikes. For reference, dry brown rice has about 4.6g of fiber per 100g.
The 35mg of magnesium per 100g cooked is one of the best reasons to include brown rice in your diet. Magnesium is essential for over 300 enzymatic reactions in the body, including muscle contraction, protein synthesis, and ATP production. If you are training regularly and not eating enough magnesium-rich foods, you may experience muscle cramps, fatigue, and poor sleep. Brown rice is one of the most accessible dietary sources.
Niacin at 1.9mg per 100g cooked supports energy metabolism. The 89mg of potassium per 100g cooked helps regulate fluid balance and muscle function. The 0.6mg of iron per 100g cooked contributes to oxygen transport in the blood.
For meal prep, cook a large batch of brown rice at the start of the week (one cup dry yields about three cups cooked) and portion it with chicken breast, ground beef, or salmon for easy macro-tracked meals throughout the week.
Dietary Considerations
Brown rice is naturally gluten-free, vegan, and dairy-free. It is not keto-friendly due to its carb content (23.5g per 100g cooked). For weight loss, brown rice is a better option than white rice because its higher fiber content promotes satiety and slows blood sugar spikes. Portion control is still necessary at 218 calories per cup cooked. Brown rice has a lower glycemic index than white rice (around 50 vs 73), meaning it releases energy more gradually. It is suitable for diabetics managing blood sugar compared to refined carbs.
Daily Intake (100g)
100g of brown rice (cooked) provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in brown rice?
Cooked brown rice has 112 calories per 100g and 218 calories per cup (195g). Dry (uncooked) brown rice has about 363 calories per 100g, but rice roughly triples in weight when cooked due to water absorption, so cooked values are what you should use for tracking.
Is brown rice good for weight loss?
Brown rice can support weight loss better than white rice due to its higher fiber content (1.8g vs 0.4g per 100g cooked). The fiber adds bulk, slows digestion, and promotes satiety. At 112 calories per 100g cooked, it is moderate in calories, so measure your servings and pair with plenty of protein and vegetables.
How much protein in brown rice?
Cooked brown rice has 2.3g of protein per 100g and 4.5g per cup (195g). It is not a complete protein source, so pair it with meat, eggs, beans, or other protein-rich foods to get all essential amino acids.
Is brown rice or white rice healthier?
Brown rice is more nutrient-dense with more fiber (1.8g vs 0.4g per 100g cooked), magnesium (35 vs 8mg), and a lower glycemic index. White rice digests faster, making it better around workouts when you want quick glycogen replenishment. Calorie-wise they are close (112 vs 130 per 100g cooked). Brown rice is better for general health and weight management.
How many carbs in brown rice?
Cooked brown rice has 23.5g of carbs per 100g and 45.8g per cup (195g). Dry brown rice has about 76.5g of carbs per 100g, but cooked values are what matters for meal tracking. The glycemic index is lower than white rice, so the carbs release more slowly into the bloodstream.
Is brown rice gluten-free?
Yes, brown rice is naturally gluten-free and safe for people with celiac disease or gluten sensitivity. Check flavored rice products which may contain gluten-containing additives.
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