How Many Calories in Brown Rice? Nutrition & Macros
A cup of cooked brown rice (195 g) has 240 calories
Protein 5.3g · Carbs 49.9g · Fat 1.9g
Brown rice is a whole grain with the bran, germ, and endosperm intact — unlike white rice, where the bran and germ are removed during milling. With 123 kcal, 2.74 g of protein, and 25.58 g of carbs per 100 g, it is nearly identical to white rice in calories but delivers more fiber (1.6 g vs 0.4 g), more magnesium (39 mg vs 12 mg), and more manganese (0.97 mg vs 0.5 mg). A cup of cooked brown rice (195 g) provides about 240 kcal — a moderate-calorie base for meals. Here is everything you need to know about brown rice calories and macros, based on USDA data. Brown rice is about 70% water by weight.
515 kJ · per 100g · Water: 70.27 g
Calorie Calculator: Brown Rice (Cooked)
195 g Brown Rice (Cooked) contains 240 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (195 g) | 240 kcal | 5.3g | 49.9g | 1.9g |
| ½ cup cooked (98 g) | 121 kcal | 2.7g | 25.1g | 1g |
| 100 grams | 123 kcal | 2.7g | 25.6g | 1g |
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Brown Rice (Cooked) — Nutrition Facts
| Brown Rice (Cooked) | per 100g |
|---|---|
| Calories | 123 kcal |
| Protein | 2.74 g |
| Fat | 0.97 g |
| Carbs | 25.58 g |
| Fiber | 1.6 g |
| Sugar | 0.24 g |
| Sodium | 4 mg |
| Potassium | 86 mg |
| Magnesium | 39 mg |
| Phosphorus | 103 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.123 mg |
| Folate | 9 mcg |
| Manganese | 0.971 mg |
| Water | 70.27 g |
Source: USDA FoodData Central (FDC ID: 169704) · Data verified April 2026
Variations
Long-grain cooked (default)
123 kcal per 100 g. The most common type of brown rice. Fluffy texture with separate grains when cooked. Nutty flavor from the retained bran. Takes 40-50 minutes to cook. The USDA reference standard for brown rice nutrition data.
Short-grain cooked
127 kcal per 100 g. Stickier and more starchy than long-grain. Higher amylopectin content makes it cling together — popular in sushi, rice bowls, and Asian cuisine. Slightly more carbs (26.6 g vs 25.6 g per 100 g) but the nutritional difference is negligible.
Wild rice (reference)
101 kcal per 100 g cooked. Technically not rice but a grass seed (Zizania). Lower in calories and carbs than brown rice (21.3 g vs 25.6 g), with more protein (4.0 g vs 2.7 g). Has a distinctive earthy, nutty flavor and chewy texture. Often mixed with brown or white rice for variety.
Dry / raw (reference)
362 kcal per 100 g dry. This is uncooked brown rice — the reference for packaging labels. During cooking, rice absorbs water and roughly triples in volume, reducing the calorie density from 362 to 123 kcal per 100 g. Always check whether nutrition labels refer to dry or cooked weight — the difference is nearly 3x.
Dietary Perspectives
For Weight Loss
Brown rice is a moderate-calorie grain at 123 kcal per 100 g — similar to white rice. A cup (195 g, ~240 kcal) makes a filling base for meals. The fiber (1.6 g per 100 g) and whole-grain structure slow digestion compared to white rice, which may help with satiety. The key for weight loss is portion control — rice is easy to overeat. Weigh your portion rather than eyeballing it, and fill half your plate with vegetables to keep the total calorie count in check.
For Athletic Performance
Brown rice provides 123 kcal and 25.6 g of carbs per 100 g — a reliable carbohydrate source for fueling workouts and replenishing glycogen. A cup (195 g) delivers about 50 g of carbs, ideal for a post-workout meal. The protein content is low (2.74 g per 100 g), so pair with chicken, fish, or legumes for a complete recovery meal. Magnesium (39 mg per 100 g) supports muscle function and electrolyte balance. The fiber and whole-grain structure provide sustained energy rather than a quick spike.
For Keto
Brown rice is not compatible with a ketogenic diet. Per 100 g it has 25.58 g total carbs minus 1.6 g fiber = approximately 24 g net carbs. A single cup (195 g) contains about 47 g net carbs — more than double the typical 20 g daily keto limit. Even a small portion (50 g, ~12 g net carbs) would consume a significant chunk of your daily carb allowance. Better alternatives: cauliflower rice (~3 g net carbs per 100 g), shirataki rice (~0 g net carbs), or konjac rice.
Frequently Asked Questions
How many calories are in brown rice?
A cup of cooked brown rice (195 g) contains approximately 240 calories. Per 100 g, cooked brown rice has 123 calories — very close to white rice (130 kcal per 100 g). The calorie difference between brown and white rice is minimal. Most of the calories come from carbohydrates (25.58 g per 100 g), with very little fat (0.97 g).
Brown rice vs white rice — what is the difference?
Brown rice retains the bran and germ layers that white rice loses during milling. Per 100 g (cooked): brown rice has 123 kcal vs 130 kcal for white, 1.6 g fiber vs 0.4 g, 39 mg magnesium vs 12 mg, and 0.97 mg manganese vs 0.5 mg. White rice has slightly more carbs (28.2 g vs 25.58 g). Nutritionally, brown rice wins on micronutrients and fiber. The trade-off is a longer cooking time (40-50 min vs 15-20 min) and a nuttier, chewier texture.
Is brown rice keto-friendly?
No — brown rice is not suitable for keto. Per 100 g it has 25.58 g total carbs minus 1.6 g fiber = approximately 24 g net carbs. A single cup (195 g) has about 47 g net carbs — far exceeding a typical 20 g daily keto limit. If you follow a ketogenic diet, consider cauliflower rice (about 3 g net carbs per 100 g) as a low-carb alternative.
How much fiber is in brown rice?
Cooked brown rice has 1.6 g of fiber per 100 g — four times more than white rice (0.4 g). A full cup (195 g) provides about 3.1 g of fiber. While this is a meaningful improvement over white rice, it is still modest compared to lentils (7.9 g per 100 g cooked) or oatmeal (1.7 g per 100 g cooked). The fiber comes from the bran layer that remains intact in brown rice.
How long does brown rice take to cook?
Brown rice takes 40-50 minutes to cook on the stovetop — about twice as long as white rice (15-20 minutes). This is because the bran layer slows water absorption. A typical ratio is 1 cup of dry brown rice to 2.5 cups of water. Soaking for 30 minutes beforehand can reduce cooking time to about 30-35 minutes. A rice cooker handles timing automatically.
What is the glycemic index of brown rice?
Brown rice has a glycemic index (GI) of about 50-55 (medium), compared to 65-73 for white rice (medium-high). The intact bran slows digestion, leading to a more gradual blood sugar rise. However, the difference in glycemic load is relatively small when comparing equal portions. Pairing brown rice with protein, fat, or vegetables further reduces the overall glycemic impact of the meal.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Brown Rice (Cooked) | 123 | 2.74g | 25.58g | 0.97g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
| Quinoa (Cooked) | 120 | 4.4g | 21.3g | 1.92g |
| Oatmeal (Cooked) | 71 | 2.54g | 12g | 1.52g |
| Lentils (Cooked) | 116 | 9.02g | 20.13g | 0.38g |
per 100g
Per 100 g, cooked brown rice has 123 kcal with 2.74 g of protein, 25.58 g of carbs, 0.97 g of fat, and 1.6 g of fiber. Compared to white rice, it has 4 times more fiber, 3 times more magnesium, and nearly double the manganese — all from the retained bran and germ.
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