Brown Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: Brown Rice contains 135 calories, 3.2g protein, 21.5g carbs, and 3.8g fat per one cup (180g). It is a source of sodium, iron, zinc.
Nutrition Facts — one cup (180g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 135 kcal | 7% |
| Protein | 3.2g | 6% |
| Carbohydrates | 21.5g | 8% |
| Total Fat | 3.8g | 5% |
| Fiber | 1.9g | 7% |
| Sugar | 0.90g | -- |
| Saturated Fat | 0.50g | 2% |
| Sodium | 310.0mg | 13% |
| Potassium | 2.0mg | 0% |
| Calcium | 36.0mg | 3% |
| Iron | 105.0mg | 583% |
| Magnesium | 0.70mg | 0% |
| Zinc | 88.0mg | 800% |
| Vitamin C | 0.14mg | 0% |
| Vitamin A | 0.04mcg | 0% |
| Vitamin B6 | 1.8mg | 106% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 14.0mcg | 4% |
| Vitamin E | 0.50mg | 3% |
| Phosphorus | 15.0mg | 1% |
Is Brown Rice Good for You?
Brown Rice provides 135 calories per one cup (180g) with 3.2g protein, 21.5g carbohydrates, and 3.8g fat. It is a source of sodium (13% dv), iron (583% dv), zinc (800% dv).
A fragrant rice dish made with brown rice cooked with whole spices like bay leaf, cinnamon, cardamom, and cloves in oil or ghee. A healthier alternative to white rice pulao.
Key Health Benefits of Brown Rice
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (583% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (800% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (106% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Brown Rice Nutrition with Gram
Use Gram to log brown rice and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in brown rice?
Brown Rice contains 135 calories per one cup (180g).
How much protein is in brown rice?
Brown Rice provides 3.2g of protein per one cup (180g).
How many carbs are in brown rice?
Brown Rice has 21.5g of carbohydrates per one cup (180g).
Is brown rice good for tracking nutrition?
Yes. Brown Rice can be logged by calories, macros, and micronutrients in the Gram app.
How should I use brown rice in a meal plan?
Use Brown Rice as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track brown rice and thousands of other foods with the Gram app.