How much protein is in cooked brown rice?

Cooked brown rice has 2.7 g of protein per 100 g and 5.5 g per 1 cup (202 g). That is 2.2 g of protein per 100 kcal — essentially not a protein source.

Should rice be weighed raw or cooked?

Weigh it in whichever state you log it, and use the row that matches — this page is the cooked row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

All foods

RiceUSDA SR LegacyFDC 169704

Calories in cooked brown rice

USDA FoodData Central record for “Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)” — per 100 g, per every USDA serving size, and next to the other rice rows.

The short answer

Cooked brown rice: 123 kcal per 100 g. 1 cup (202 g) is 248 kcal with 5.5 g of protein. Source: USDA FoodData Central record 169704, "Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)".

Per 100 g

Nutrient	Per 100 g	Share of energy
Energy	123 kcal	100%
Protein	2.7 g	9%
Fat	1 g	7%
Carbohydrate	25.6 g	83%

Cooked brown rice is 123 kcal per 100 g in USDA FoodData Central (SR Legacy). Of that energy, about 9% comes from protein, 7% from fat and 83% from carbohydrate. That works out to 2.2 g of protein per 100 kcal — essentially not a protein source.

Per serving

The serving sizes USDA lists for this record, priced from the per-100 g figures above. Nothing here is rounded to a “portion” — the gram weight next to each label is what the calories are computed from.

Serving	Weight	Calories	Protein	Fat	Carbs
100 g	100 g	123	2.7 g	1 g	25.6 g
1 cup	202 g	248	5.5 g	2 g	51.7 g

Compared with other rice

Food	kcal / 100 g	Protein / 100 g	Per serving
Cooked white rice	130	2.7 g	205 kcal · 1 cup
Dry white rice	365	7.1 g	675 kcal · 1 cup
Cooked brown rice	123	2.7 g	248 kcal · 1 cup
Dry brown rice	367	7.5 g	679 kcal · 1 cup

The rice rows exist in more than one state because water moves during cooking: this is the cooked row. Weigh the food in the state you log and pick the row that matches — the calories don’t change in the pan, the grams do. The mechanics are in cooked vs raw weights.

Worth knowing

Brown rice is not a low-calorie swap: cooked, it is within 5% of white. Its advantages are fiber and micronutrients from the bran, not the calorie line.

Other tables in cereal grains and pasta

The same numbers for the foods this one usually shares a plate — or a shopping list — with.

Calories in dry quinoa368 kcal / 100 g

Questions about cooked brown rice

How many calories are in cooked brown rice?: Cooked brown rice: 123 kcal per 100 g. 1 cup (202 g) is 248 kcal with 5.5 g of protein. Source: USDA FoodData Central record 169704, "Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)".
How much protein is in cooked brown rice?: Cooked brown rice has 2.7 g of protein per 100 g and 5.5 g per 1 cup (202 g). That is 2.2 g of protein per 100 kcal — essentially not a protein source.
Should rice be weighed raw or cooked?: Weigh it in whichever state you log it, and use the row that matches — this page is the cooked row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

How calorie.one logs it

Type “cooked brown rice” into calorie.one and the app matches this exact record — “Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)” — estimates the grams, and shows the line with its USDA label. You correct the amount; the per-100 g figure is never guessed. That split between recognition and arithmetic is the whole methodology. For the numbers in context, read Calories in rice: white, brown, cooked and dry.