Food Nutrient Profile - Brown Rice

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Nutrients in 100 grams of Brown Rice

Raw Medium-grain Brown Rice.

Macros Ratio

Protein Fat Carbs
8%
7%
85%
100 g ▼

Macro Nutrients

Brown Rice
Energy362 kcal
12.5%
Raw Medium-grain Brown Rice provides 362kcal of Energy per 100 grams, meeting 12.5% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat2.68 g
2.76%
Raw Medium-grain Brown Rice provides 2.68g of Fat per 100 grams, meeting 2.76% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.54 g
1.68%
Raw Medium-grain Brown Rice provides 0.54g of Saturated Fat per 100 grams, meeting 1.68% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.041 g
2.56%
Raw Medium-grain Brown Rice provides 0.041g of Omega 3 per 100 grams, meeting 2.56% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.92 g
5.4%
Raw Medium-grain Brown Rice provides 0.92g of Omega 6 per 100 grams, meeting 5.4% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Medium-grain Brown Rice provides 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate76 g
58.6%
Raw Medium-grain Brown Rice provides 76g of Carbohydrate per 100 grams, meeting 58.6% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber3.4 g
8.95%
Raw Medium-grain Brown Rice provides 3.4g of Fiber per 100 grams, meeting 8.95% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein7.5 g
13.4%
Raw Medium-grain Brown Rice provides 7.5g of Protein per 100 grams, meeting 13.4% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Brown Rice
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Medium-grain Brown Rice provides 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.41 mg
34.4%
Thiamine
Raw Medium-grain Brown Rice provides 0.41mg of Vitamin B1 per 100 grams, meeting 34.4% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.043 mg
3.3%
Riboflavin
Raw Medium-grain Brown Rice provides 0.043mg of Vitamin B2 per 100 grams, meeting 3.3% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B34.3 mg
27%
Niacin, nicotinic acid, niacinamide
Raw Medium-grain Brown Rice provides 4.3mg of Vitamin B3 per 100 grams, meeting 27% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B51.5 mg
29.8%
Pantothenic acid
Raw Medium-grain Brown Rice provides 1.5mg of Vitamin B5 per 100 grams, meeting 29.8% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.51 mg
39%
Pyridoxine
Raw Medium-grain Brown Rice provides 0.51mg of Vitamin B6 per 100 grams, meeting 39% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B920 μg
5%
Folates and Folic Acid
Raw Medium-grain Brown Rice provides 20μg of Vitamin B9 per 100 grams, meeting 5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Medium-grain Brown Rice provides 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Raw Medium-grain Brown Rice provides 0mg of Vitamin C per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Medium-grain Brown Rice provides 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Brown Rice
Calcium33 mg
3.3%
Raw Medium-grain Brown Rice provides 33mg of Calcium per 100 grams, meeting 3.3% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.28 mg
30.8%
Raw Medium-grain Brown Rice provides 0.28mg of Copper per 100 grams, meeting 30.8% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.8 mg
22.5%
Raw Medium-grain Brown Rice provides 1.8mg of Iron per 100 grams, meeting 22.5% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium143 mg
34%
Raw Medium-grain Brown Rice provides 143mg of Magnesium per 100 grams, meeting 34% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese3.74 mg
163%
Raw Medium-grain Brown Rice provides 3.74mg of Manganese per 100 grams, meeting 163% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus264 mg
37.7%
Raw Medium-grain Brown Rice provides 264mg of Phosphorus per 100 grams, meeting 37.7% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium268 mg
7.9%
Raw Medium-grain Brown Rice provides 268mg of Potassium per 100 grams, meeting 7.9% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium
NA
No information available
Sodium4 mg
0.27%
Raw Medium-grain Brown Rice provides 4mg of Sodium per 100 grams, meeting 0.27% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc2.02 mg
18.4%
Raw Medium-grain Brown Rice provides 2.02mg of Zinc per 100 grams, meeting 18.4% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water12.4 g
0.33%
Raw Medium-grain Brown Rice provides 12.4g of Water per 100 grams, meeting 0.33% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Brown Rice Nutrition Facts | 100g

Discover the nutritional value of raw medium-grain brown rice with detailed macro and micronutrient information for 100g serving. Learn about the health benefits and importance of incorporating this whole grain into your diet.

Nutritional Breakdown of 100 Grams of Raw Medium-Grain Brown Rice

Vitamins

Brown rice is a powerhouse when it comes to certain vitamins. In just 100 grams, you'll find:

Additionally, brown rice contains:

However, brown rice lacks:

Minerals

Brown rice is also rich in essential minerals. In 100 grams, you'll get:

It also provides:

Brown rice contains some:

Notably, brown rice has no:

Macronutrients

When it comes to macronutrients, 100 grams of brown rice offers:

It also contains:

Conclusion

Incorporating brown rice into your diet can provide a wealth of essential vitamins, minerals, and macronutrients. Its rich nutrient profile makes it a valuable addition to a balanced, plant-based diet, supporting overall health and well-being.

Frequently Asked Questions about Brown Rice

What are the health benefits of Brown Rice?

Brown rice is a nutritious whole grain that is high in fiber, vitamins, and minerals. It can help improve digestion, regulate blood sugar levels, and promote heart health. Brown rice is also a good source of antioxidants and can support weight management due to its filling fiber content. Additionally, it is gluten-free and suitable for individuals with gluten sensitivities.

Are there any potential risks or side effects of consuming Brown Rice?

Brown rice is a nutritious whole grain that is generally safe for consumption. However, it does contain phytic acid, which can bind to minerals like iron and zinc, potentially reducing their absorption. To mitigate this, soaking or sprouting brown rice before cooking can help reduce phytic acid levels. Additionally, brown rice contains arsenic, a naturally occurring element in the environment. To minimize exposure, it's recommended to vary your grains and consume a balanced diet rich in a variety of whole foods.

Can I lose weight by eating more Brown Rice?

Brown rice can be a healthy addition to a weight loss diet due to its high fiber content, which can help you feel full and satisfied. However, weight loss ultimately depends on creating a calorie deficit, so it's important to consider portion sizes and overall calorie intake when incorporating brown rice into your meals. Pairing brown rice with a variety of vegetables, legumes, and plant-based proteins can help support weight loss while providing essential nutrients.

Can I gain more muscles by eating more Brown Rice if I train consistently?

Brown rice is a good source of carbohydrates and can provide energy for your workouts, but to build muscle effectively, you also need to ensure you are consuming enough protein. Consider incorporating plant-based protein sources like beans, lentils, tofu, tempeh, quinoa, and nuts into your diet to support muscle growth. Additionally, focusing on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and healthy fats will help support your overall health and fitness goals.

Can I eat Brown Rice if I have diabetes?

Yes, brown rice is a good option for individuals with diabetes as it is a whole grain that is high in fiber and has a lower glycemic index compared to white rice. This means it can help regulate blood sugar levels and provide sustained energy. Just be mindful of portion sizes and pair it with other nutrient-dense foods for a balanced meal.

Can I consume Brown Rice if I am on a Keto diet?

Brown rice is not typically recommended on a strict keto diet due to its higher carbohydrate content. Keto diets typically focus on very low carbohydrate intake to promote ketosis. However, there are other low-carb alternatives such as cauliflower rice or shirataki rice that can be used in place of brown rice on a keto diet.

Can I eat Brown Rice if I am on a low fat diet?

Yes, brown rice can be a good option for a low-fat diet. It is a whole grain that is high in fiber and provides essential nutrients such as B vitamins, magnesium, and iron. Just be mindful of portion sizes as rice does contain carbohydrates, which can contribute to calorie intake. Pairing brown rice with vegetables and lean protein can help create a balanced and nutritious meal while keeping fat intake low.

What is the environmental impact of producing Brown Rice?

Brown rice production has a lower environmental impact compared to animal products. It requires less water, land, and energy to produce, and generates fewer greenhouse gas emissions. Choosing brown rice over animal products can help reduce your carbon footprint and contribute to a more sustainable food system.




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