Brown Rice: Calories, Nutrition Facts, and Health Benefits (2026)

Brown rice contains 240 calories per 1 cup cooked (195 g), providing 5.3 g of protein, 49.9 g of carbohydrates, and 3.1 g of fiber. It has 0.5 g of sugar and 1.9 g of fat, making it a nutritious choice for those seeking fiber and magnesium.

This page explores the nutritional profile of brown rice, including its calories, macronutrients, and health benefits. We will also examine its impact on blood sugar and how it compares to other grains.

Brown Rice Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in brown rice per 1 cup cooked (195 g) and per 100 g.

Values are for 1 cup cooked (195 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	240	123	12%
Protein	5.3 g	2.7 g	11%
Carbohydrates	49.9 g	25.6 g	18%
Fiber	3.1 g	1.6 g	11%
Sugar	0.5 g	0.2 g	-
Fat	1.9 g	1.0 g	2%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	168 mg	86 mg	4%
Magnesium	76 mg	39 mg	18%
Manganese	1.89 mg	0.97 mg	82%

About 84% of brown rice calories come from carbohydrates, 9% from protein and 7% from fat.

Brown Rice by Health Goal

In this section, we evaluate how brown rice rates for common dietary goals, providing insights into its suitability for various health objectives.

Goal	Rating	Why
Weight loss	Fair	240 calories per serving with 3.1 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 27 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Good	3.1 g fiber per serving supports regularity
Heart health	Good	Potassium (168 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (5.3 g); best as a vitamin-rich choice, not a protein source

Brown Rice and Blood Sugar

Glycemic index: 66. Glycemic load: 27 per serving.

Brown Rice has a glycemic index of about 66 and a glycemic load of around 27 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Brown Rice Compares to Other Grains

The comparison table highlights how brown rice stacks up against other grains, allowing for informed dietary choices.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Brown Rice	123	2.7	1.6	25.6
White Rice	130	2.4	0.4	28.7
Quinoa	120	4.4	2.8	21.3
Wild Rice	101	4.0	1.8	21.3

Brown Rice Myths, Checked

Brown rice is always far better than white , Misleading. Brown has more fiber and magnesium, but enriched white has more folate and iron; both can fit a diet.

Brown rice is low carb , False. A cup has about 45 g carbs, similar to white rice.

How to Track Brown Rice

Grains swell as they cook, so a cup of cooked brown rice is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log brown rice accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of brown rice?

One cup of cooked brown rice contains 240 calories, making it a moderate-calorie food option for meals.

Is brown rice good for weight loss?

Brown rice can be beneficial for weight loss due to its fiber content, which aids in satiety, with 3.1 g of fiber per cup.

Can people with diabetes eat brown rice?

People with diabetes can eat brown rice, but they should monitor portion sizes, as it has a glycemic index of about 66.

How much magnesium is in brown rice?

Brown rice contains 76 mg of magnesium per cup, which is important for various bodily functions, including muscle and nerve function.

Is brown rice high in sugar?

Brown rice is low in sugar, with only 0.5 g per cup, making it a suitable option for those watching their sugar intake.

Is brown rice healthier than white rice?

Brown rice is generally considered healthier than white rice due to its higher fiber content and nutrient density.

Key Takeaways

• Brown rice has 240 calories per cup cooked.
• It provides 5.3 g of protein per serving.
• Each cup contains 3.1 g of fiber.
• Brown rice has a glycemic index of about 66.
• It offers 76 mg of magnesium per cup.
• Brown rice is lower in sugar than many other grains.