🌾 Dry brown rice provides 362 kcal per 100g uncooked. Cooked brown rice provides approximately 216 kcal per 100g.
Source: USDA FoodData Central · Dry, Long-Grain · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Manganese | 0.97mg | 42% | |
| Selenium | 9.8µg | 18% | |
| Magnesium | 39mg | 9% | |
| Phosphorus | 83mg | 7% | |
| Vitamin B6 | 0.15mg | 9% | |
| Niacin (B3) | 1.53mg | 10% | |
| Thiamine (B1) | 0.10mg | 8% | |
| Zinc | 0.71mg | 6% | |
| Potassium | 79mg | 2% | |
| Iron | 0.52mg | 3% |
| Weight | Calories | Carbs | Protein | Fiber |
|---|
Net carbs: 21.0g/100g. GI ~68. Bran layer provides extra fiber, B vitamins, minerals, and ferulic acid antioxidant. Requires ~45 min cooking vs 20 min for white rice.
Brown rice retains bran and germ removed to make white rice. The bran provides fiber (1.8g/100g vs 0.4g), ferulic acid (antioxidant), additional B vitamins, and extra minerals. Large epidemiological studies link whole grain consumption to reduced risk of type 2 diabetes, cardiovascular disease, and colorectal cancer.
Brown rice provides 39mg magnesium per 100g vs 12mg in white rice — a 44% difference. Magnesium is essential for 300+ enzyme reactions and ATP production. Deficiency affects ~50% of adults in developed countries. Consistently choosing brown over white rice is a practical way to improve magnesium intake.
Brown rice GI (~68 vs 73) and higher fiber produce more gradual blood sugar response. Harvard found replacing 50g/day white rice with brown rice associated with 16% lower type 2 diabetes risk. Cooling after cooking further reduces glycemic impact via resistant starch.
Brown rice bran is rich in ferulic acid — the same antioxidant in coffee and wine. It inhibits ACE enzyme (reducing blood pressure), protects against UV damage, and has neuroprotective effects. White rice loses this antioxidant when bran is removed.
Nutrition values from USDA FoodData Central. Not medical advice.