Brown rice nutrition facts

Brown rice (1 cup, 202 g) has 248 calories, 5.5 g protein, 3.2 g fiber, 2 g fat. It is an excellent source of manganese (86% DV), niacin (32% DV), thiamin (30% DV) and a good source of magnesium and phosphorus.

Manganese 86% DV Niacin 32% DV Thiamin 30% DV Copper 24% DV Selenium 21% DV

#3 of 17 grains for thiamin #1 of 17 grains for niacin #6 of 17 grains for phosphorus #10 of 17 grains for zinc #10 of 17 grains for copper #3 of 15 grains for monounsaturated fat

Nutrition Facts

Serving size1 cup (202 g)

Calories248

Total Fat 2g2.5%

Saturated Fat 0.5g2.6%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 8mg0.4%

Total Carbohydrate 51.7g19%

Dietary Fiber 3.2g12%

Total Sugars 0.5g

Protein 5.5g11%

Vitamin D 0µg0%

Calcium 6mg0.5%

Iron 1.1mg6.3%

Potassium 174mg3.7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 9%
■ Fat 7%
■ Carbohydrate 84%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

1.4

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 38 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in brown rice

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	248 kcal	12%
Protein	5.5 g	11%
Total fat	2 g	2.5%
Carbohydrate	51.7 g	19%
Fiber	3.2 g	12%
Sugars	0.5 g	no DV
Fats
Saturated fat	0.5 g	2.6%
Trans fat	0 g	no DV
Monounsaturated fat	0.7 g	no DV
Polyunsaturated fat	0.7 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.72 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.36 mg	30%
Riboflavin (B2)	0.14 mg	11%
Niacin (B3)	5.2 mg	32%
Pantothenic acid (B5)	0.77 mg	15%
Vitamin B6	0.25 mg	15%
Folate (DFE)	18 µg	4.5%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.34 mg	2.3%
Vitamin D	0 µg	0%
Vitamin K	0.4 µg	0.3%
Choline	19 mg	3.4%
Minerals
Sodium	8 mg	0.4%
Calcium	6 mg	0.5%
Iron	1.1 mg	6.3%
Magnesium	79 mg	19%
Phosphorus	208 mg	17%
Potassium	174 mg	3.7%
Zinc	1.4 mg	13%
Copper	0.21 mg	24%
Manganese	1.97 mg	86%
Selenium	11.7 µg	21%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	142 g	no DV
Amino acids
Tryptophan	0.067 g	no DV
Threonine	0.192 g	no DV
Isoleucine	0.22 g	no DV
Leucine	0.432 g	no DV
Lysine	0.2 g	no DV
Methionine	0.117 g	no DV
Phenylalanine	0.269 g	no DV
Valine	0.305 g	no DV
Histidine	0.133 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	123 kcal	6.2%
Protein	2.7 g	5.5%
Total fat	1 g	1.2%
Carbohydrate	25.6 g	9.3%
Fiber	1.6 g	5.7%
Sugars	0.2 g	no DV
Fats
Saturated fat	0.3 g	1.3%
Trans fat	0 g	no DV
Monounsaturated fat	0.4 g	no DV
Polyunsaturated fat	0.4 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.35 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.18 mg	15%
Riboflavin (B2)	0.07 mg	5.3%
Niacin (B3)	2.6 mg	16%
Pantothenic acid (B5)	0.38 mg	7.6%
Vitamin B6	0.12 mg	7.2%
Folate (DFE)	9 µg	2.2%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.17 mg	1.1%
Vitamin D	0 µg	0%
Vitamin K	0.2 µg	0.2%
Choline	9 mg	1.7%
Minerals
Sodium	4 mg	0.2%
Calcium	3 mg	0.2%
Iron	0.6 mg	3.1%
Magnesium	39 mg	9.3%
Phosphorus	103 mg	8.2%
Potassium	86 mg	1.8%
Zinc	0.7 mg	6.5%
Copper	0.11 mg	12%
Manganese	0.97 mg	42%
Selenium	5.8 µg	11%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	70 g	no DV
Amino acids
Tryptophan	0.033 g	no DV
Threonine	0.095 g	no DV
Isoleucine	0.109 g	no DV
Leucine	0.214 g	no DV
Lysine	0.099 g	no DV
Methionine	0.058 g	no DV
Phenylalanine	0.133 g	no DV
Valine	0.151 g	no DV
Histidine	0.066 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	35 kcal	1.7%
Protein	0.8 g	1.6%
Total fat	0.3 g	0.4%
Carbohydrate	7.3 g	2.6%
Fiber	0.5 g	1.6%
Sugars	0.1 g	no DV
Fats
Saturated fat	0.1 g	0.4%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.1 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.05 mg	4.2%
Riboflavin (B2)	0.02 mg	1.5%
Niacin (B3)	0.7 mg	4.5%
Pantothenic acid (B5)	0.11 mg	2.2%
Vitamin B6	0.03 mg	2.1%
Folate (DFE)	3 µg	0.6%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.05 mg	0.3%
Vitamin D	0 µg	0%
Vitamin K	0.1 µg	0%
Choline	3 mg	0.5%
Minerals
Sodium	1 mg	0%
Calcium	1 mg	0.1%
Iron	0.2 mg	0.9%
Magnesium	11 mg	2.6%
Phosphorus	29 mg	2.3%
Potassium	24 mg	0.5%
Zinc	0.2 mg	1.8%
Copper	0.03 mg	3.3%
Manganese	0.28 mg	12%
Selenium	1.6 µg	3%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	20 g	no DV
Amino acids
Tryptophan	0.009 g	no DV
Threonine	0.027 g	no DV
Isoleucine	0.031 g	no DV
Leucine	0.061 g	no DV
Lysine	0.028 g	no DV
Methionine	0.016 g	no DV
Phenylalanine	0.038 g	no DV
Valine	0.043 g	no DV
Histidine	0.019 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #169704 ("Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)").

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Frequently asked questions

How many calories are in brown rice?

Brown rice has 248 calories per 1 cup (202 g), or 123 calories per 100 g, according to USDA FoodData Central.

How much protein is in brown rice?

5.5 g of protein per 1 cup, which is 11% of the 50 g Daily Value.

What is brown rice rich in?

Per serving, brown rice is richest in Manganese at 86% of the Daily Value, Niacin (B3) (32%), Thiamin (B1) (30%), Copper (24%).

Is brown rice healthy?

By nutrient density, brown rice scores 20 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More grains

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.