Calories in cooked brown rice.
123 kcal per 100 g.
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.
Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) · SR Legacy (2018-04) · USDA FDC 169704
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 123 kcal | 123 kcal |
| Protein | 2.74 g | 2.74 g |
| Carbohydrates | 25.6 g | 25.6 g |
| Fat | 0.97 g | 0.97 g |
| Fibre | 1.6 g | 1.6 g |
| Sugars | 0.24 g | 0.24 g |
| Saturated fat | 0.26 g | 0.26 g |
| Sodium | 4 mg | 4 mg |
| Salt (calculated from sodium) | 0.01 g | 0.01 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg | 0.17 mg |
| Vitamin K (phylloquinone) | 0.2 ug | 0.2 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.18 mg | 0.18 mg |
| Riboflavin | 0.07 mg | 0.07 mg |
| Niacin | 2.56 mg | 2.56 mg |
| Vitamin B6 | 0.12 mg | 0.12 mg |
| Folate, total | 9 ug | 9 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 86 mg | 86 mg |
| Calcium | 3 mg | 3 mg |
| Phosphorus | 103 mg | 103 mg |
| Magnesium | 39 mg | 39 mg |
| Iron | 0.56 mg | 0.56 mg |
| Zinc | 0.71 mg | 0.71 mg |
| Selenium | 5.8 ug | 5.8 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.11 mg | 0.11 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
123 kcal per 100 g cooked, from 367 dry — brown rice absorbs a little more water than white and takes longer to do it, which is why a cup of cooked brown rice is 202 g against white's 158. The bran layer is what slows the cooking and supplies the fibre; it costs nothing in calories, and it is the entire nutritional difference between the two.
Logging this food
A cup of cooked brown rice is 202 g and 248 kcal — a bigger, heavier cup than white rice's, so cup-for-cup it reads higher despite being lower per 100 g. This is a good reason to weigh rather than measure by volume. As always, weigh the state you have: the dry row is 367 per 100 g, nearly three times this one.
Swaps and alternatives
Cooked white rice is 130 kcal per 100 g against this row's 123 — a difference of five per cent, which is not why anyone switches. Brown rice is chosen for fibre and a slower release; the calorie case for it is weak and always was. Cooked quinoa is the swap that changes the protein.