Brown rice calories, protein and fibre per 100g

IFCT 2017 gives raw brown rice 354 kcal per 100 g, and every figure on this page is for the raw grain — cooked rice weighs more once it takes up water, while the calories still come from the raw grain measured into the pot. Made from about 40 g of raw grain, one katori of cooked brown rice carries about 142 kcal, 30 g of carbohydrate and 1.8 g of fibre. A 200 g cup of raw grain scales that to about 708 kcal, five katoris' worth.

Calories sit close to white rice's 357 kcal per 100 g, so brown is not the lower-calorie rice; it is the same energy with more fibre, 4.43 g against 2.81 g. What you do with the katori matters more than the colour of the grain.

The macro split per 100 g of raw brown rice is 74.8 g of carbohydrate, 9.16 g of protein and 1.24 g of fat, and the table below sets it beside two relatives. White rice here is IFCT 2017's raw milled rice, and IFCT 2017 has no red rice entry, so its nearest match, parboiled milled rice, stands in for the red column — those figures are indicative rather than exact.

Carbohydrate is the grain's main job, the starch that makes it an energy staple. Protein lands at 9.16 g, ahead of raw milled rice at 7.94 g and of red rice at 7.81 g; a 200 g cup of raw grain therefore holds about 18.3 g of protein. Fat stays small at 1.24 g. Cereal protein is not complete on its own, which is why the guidelines suggest cereals and pulses together at a 3:1 ratio to improve protein quality — dal-chawal is that pairing.

Per 100 g raw, edible portion. Composition: IFCT 2017 (ICMR-NIN). GI: University of Sydney GI database. — means not reported. These are average values for the food; the label on a pack gives the values for that product.

Fibre is brown rice's headline number: 4.43 g per 100 g, against 2.81 g for raw milled rice — white's figure is about 63 percent of brown's — and 3.74 g for red rice. The ICMR-NIN dietary guidelines count what that fibre does: it delays the absorption of carbohydrates and fats, adds to satiety, and increases stool bulk for proper bowel function.

Scaled to the plate, one katori brings about 1.8 g of fibre and a 200 g cup of raw grain about 8.9 g. The guidelines ask that at least half of the recommended cereals be whole grains, minimally polished — brown rice is one way to fill that half.

Magnesium leads the mineral list at 93.91 mg per 100 g — against 19.3 mg in raw milled rice, about five times as much — with zinc at 1.68 mg against 1.21 mg. Iron sits at 1.02 mg, calcium at 10.93 mg, potassium at 199 mg against a sodium of just 3.64 mg, and folate at 11.51 mcg. IFCT 2017 reports no vitamin C figure for brown rice.

One caution on minerals: the guidelines say to wash grains well but not repeatedly, since repeated washing loses certain minerals and vitamins, and to cook with only the water the cooking needs, since B vitamins may be lost with discarded cooking water.

One GI note, kept short: the India-tested entry for plain brown rice puts it at a GI of 58, the medium band, and no brown basmati GI is listed. The number belongs to the grain as tested, not to any particular meal. The full reading — the test method, the band, the load per katori — is on the brown rice glycemic index page.

There is no set daily portion for brown rice in the guidelines; the amounts they do give are worth quoting. The plate for a 2000 kcal day shows 250 g of cereals, and at least half of the recommended cereals should be whole grains — a share brown rice can fill, at about 142 kcal a katori.

The plate is also about what rides with the rice: a cereal-pulse pairing at 3:1, vegetables, and a measured katori rather than a doubled one. For the cooking — the 1:2 water ratio, 30 to 40 minutes — see how to cook brown rice, and for what to make, the brown rice recipes roundup and brown rice khichdi. The rest of the grain's story is in the brown rice guide.

How many calories in brown rice?

Per 100 g of raw grain, 354 kcal — the IFCT 2017 figure. A katori of cooked brown rice, made from about 40 g of raw grain, carries about 142 kcal, and a 200 g cup of raw grain about 708 kcal. Calories sit close to raw milled rice at 357 kcal per 100 g; the difference between the two is fibre, not energy.

How much protein is in 100g of brown rice?

9.16 g per 100 g of raw grain, ahead of raw milled rice at 7.94 g and red rice at 7.81 g. Cereal protein is not complete on its own, which is why the guidelines pair cereals with pulses at a 3:1 ratio to improve protein quality — dal with your chawal does exactly that.

What is brown rice made of?

The whole rice kernel: the bran, the germ and the starchy endosperm, with only the inedible hull removed. White rice keeps just the endosperm. That is why the numbers differ — 4.43 g of fibre and 9.16 g of protein per 100 g for brown rice against 2.81 g and 7.94 g for raw milled rice.

Is brown rice good for weight loss?

As a swap, yes: the calories match white rice almost exactly — 354 against 357 kcal per 100 g — so the advantage is the extra fibre, 4.43 g against 2.81 g, which the guidelines say adds satiety. It works when the katori replaces the white-rice katori, not when it joins it. The portions are on our brown rice for weight loss page.

How brown rice taste?

Nuttier and chewier than white rice: COWBERRY's product page describes brown basmati's nutty flavour and chewy texture. Plain cooked brown rice pairs well with dal and sabzi, and holds its own in khichdi and upma.

What is brown rice?

Rice with the bran layer left on: paddy is husked to remove only the inedible hull, and the bran stays. That single difference is the nutrition story — 4.43 g of fibre, 9.16 g of protein and 354 kcal per 100 g — and the reason it cooks longer than polished rice.