Brown Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: Brown Rice contains 155 calories, 11g protein, 17g carbs, and 4g fat per one bowl (500g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (500g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 kcal | 8% |
| Protein | 11.0g | 22% |
| Carbohydrates | 17.0g | 6% |
| Total Fat | 4.0g | 5% |
| Fiber | 1.6g | 6% |
| Sugar | 4.0g | -- |
| Saturated Fat | 1.0g | 5% |
| Cholesterol | 22.0mg | 7% |
| Sodium | 420.0mg | 18% |
| Potassium | 5.0mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 230.0mg | 1278% |
| Magnesium | 0.80mg | 0% |
| Zinc | 130.0mg | 1182% |
| Vitamin C | 0.11mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Vitamin B6 | 3.8mg | 224% |
| Vitamin B12 | 0.25mcg | 10% |
| Folate | 16.0mcg | 4% |
| Vitamin E | 0.50mg | 3% |
| Vitamin K | 0.15mcg | 0% |
| Phosphorus | 40.0mg | 3% |
Is Brown Rice Good for You?
Brown Rice provides 155 calories per one bowl (500g) with 11g protein, 17g carbohydrates, and 4g fat. It is a source of sodium (18% dv), iron (1278% dv), zinc (1182% dv).
Japanese-style rice bowl with grilled chicken glazed in sweet soy teriyaki sauce and steamed vegetables
Key Health Benefits of Brown Rice
- Sodium (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1278% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1182% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (224% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 11g protein per serving to support satiety and muscle maintenance.
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 155 calories per one bowl (500g).
How much protein is in brown rice?
Brown Rice provides 11g of protein per one bowl (500g).
How many carbs are in brown rice?
Brown Rice has 17g of carbohydrates per one bowl (500g).
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.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track brown rice and thousands of other foods with the Gram app.