Calories in Brown Rice: Nutrition Facts & Serving Sizes
Per 1 cup (158g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of dry brown rice (158g) contains 574 calories with 11.4g of protein, 120.9g of carbs, and 4.4g of fat. Per 100g dry, brown rice provides 363 calories, 7.2g of protein, 76.5g of carbs, and 2.8g of fat. These are dry (uncooked) values. Cooked brown rice roughly triples in weight due to water absorption, making 100g of cooked brown rice about 120 calories. Brown rice is a whole grain, meaning the bran and germ layers are intact, giving it more fiber (4.6g per 100g), more magnesium (112mg per 100g, 27% daily value), and a lower glycemic index than white rice. The 112mg of magnesium per 100g supports muscle function and energy production. 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 (158g) | 573.5 | 11.4g | 120.9g | 4.4g | 7.3g |
| 100g | 363 | 7.2g | 76.5g | 2.8g | 4.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 363 | 18% |
| Protein | 7.2g | 14% |
| Total Fat | 2.8g | 4% |
| Saturated Fat | 0.6g | 3% |
| Total Carbohydrates | 76.5g | 28% |
| Dietary Fiber | 4.6g | 16% |
| Sugars | 0.7g | 1% |
| Sodium | 8mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.6g | 0% |
| Calcium | 11mg | 1% |
| Iron | 2mg | 11% |
| Potassium | 289mg | 6% |
| Vitamin B6 | 0.7mg | 41% |
| Magnesium | 112mg | 27% |
| Phosphorus | 337mg | 27% |
| Zinc | 2.5mg | 23% |
| Folate | 16mcg | 4% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 6.3mg | 39% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Brown Rice
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 4.6g of fiber per 100g (dry) is nearly double white rice's 2.8g, which slows digestion, promotes fullness, and helps prevent blood sugar spikes.
The 112mg of magnesium per 100g 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.
Brown rice contains 0.7mg of niacin per 100g but the full niacin value is higher at 6.3mg, supporting energy metabolism. The 289mg of potassium per 100g helps regulate fluid balance and muscle function. The 2mg of iron per 100g 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 high carb content (76.5g per 100g dry). 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 363 calories per 100g dry. 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 provides 18% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in brown rice?
Dry brown rice has 363 calories per 100g and 574 calories per cup (158g). Cooked brown rice has roughly 110 to 120 calories per 100g because it absorbs water. One cup of cooked brown rice (195g) has about 215 to 220 calories.
Is brown rice good for weight loss?
Brown rice can support weight loss better than white rice due to its higher fiber content (4.6g vs 2.8g per 100g dry). The fiber adds bulk, slows digestion, and promotes satiety. That said, it is still calorie-dense, so portion size matters. Measure your servings and pair it with plenty of protein and vegetables.
How much protein in brown rice?
Brown rice has 7.2g of protein per 100g (dry) and 11.4g per cup (158g dry). 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 (4.6g vs 2.8g per 100g), magnesium (112 vs 23mg), and a lower glycemic index. White rice digests faster, making it better around workouts when you want quick glycogen replenishment. Calorie-wise they are similar (363 vs 370 per 100g dry). Brown rice is better for general health and weight management.
How many carbs in brown rice?
Dry brown rice has 76.5g of carbs per 100g and 120.9g per cup (158g). Cooked brown rice has roughly 22 to 26g of carbs per 100g. 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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