Brown Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: Brown Rice contains 210 calories, 4g protein, 38g carbs, and 4.5g fat per 3 pieces (120g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — 3 pieces (120g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210 kcal | 10% |
| Protein | 4.0g | 8% |
| Carbohydrates | 38.0g | 14% |
| Total Fat | 4.5g | 6% |
| Fiber | 1.5g | 5% |
| Sugar | 12.0g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 20.0mg | 7% |
| Sodium | 200.0mg | 9% |
| Potassium | 0.20mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 85.0mg | 472% |
| Magnesium | 0.60mg | 0% |
| Zinc | 70.0mg | 636% |
| Vitamin C | 0.07mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 0.90mg | 53% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 8.0mcg | 2% |
| Vitamin E | 0.20mg | 1% |
| Vitamin K | 0.10mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Brown Rice Good for You?
Brown Rice provides 210 calories per 3 pieces (120g) with 4g protein, 38g carbohydrates, and 4.5g fat. It is a source of saturated fat (12% dv), iron (472% dv), zinc (636% dv).
Filipino steamed rice cake (puto) made with brown rice flour instead of white. Soft, slightly sweet, and commonly served as a snack or with savory dishes like dinuguan.
Key Health Benefits of Brown Rice
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (472% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (636% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (53% 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 210 calories per 3 pieces (120g).
How much protein is in brown rice?
Brown Rice provides 4g of protein per 3 pieces (120g).
How many carbs are in brown rice?
Brown Rice has 38g of carbohydrates per 3 pieces (120g).
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.