How healthy is brown rice?
Is brown rice healthy? Yes, as part of a varied diet. Brown rice scores 27/100 on the HowHealthyIs Score: 100 g provides 123 kcal, 39 mg magnesium and 1.6 g fiber. As a whole grain it keeps more fiber and magnesium than white rice, though the difference per portion is modest. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Brown rice ranks higher than 27% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium8%
- Fiber5%
- Protein4%
- Iron3%
- Potassium1%
- Vitamin E1%
- Calcium0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 22 minus 1 = 21. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in brown rice?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 123 kcal | 240 kcal | |
| Protein | 2.7 g | 5.3 g | 11% |
| Carbohydrates | 26 g | 50 g | 18% |
| Fiber | 1.6 g | 3.1 g | 11% |
| Sugars | 0.2 g | 0.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1 g | 1.9 g | 2% |
| Saturated fat | 0.3 g | 0.5 g | 3% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.2 mg | 0.3 mg | 2% |
| Minerals | |||
| Calcium | 3 mg | 5.8 mg | 0% |
| Iron | 0.6 mg | 1.1 mg | 6% |
| Potassium | 86 mg | 168 mg | 4% |
| Magnesium | 39 mg | 76 mg | 18% |
| Sodium | 4 mg | 7.8 mg | 0% |
Source: USDA FoodData Central, "Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)" (FDC 169704). Values rounded.
Why is brown rice good for you?
- 76 mg magnesium in 1 cup cooked, 18% of the daily value. Magnesium contributes to normal muscle function.
- 3.1 g fiber in 1 cup cooked, 11% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 5.3 g protein in 1 cup cooked, 11% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- A whole-grain base for bowls
- Swapping in for white rice
What should you watch out for?
- Rice can contain inorganic arsenic. Rinsing and cooking in plenty of water lowers it.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.