Calories in dry brown rice.
367 kcal per 100 g.
Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) · SR Legacy (2018-04) · USDA FDC 169703
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 367 kcal | 367 kcal |
| Protein | 7.54 g | 7.54 g |
| Carbohydrates | 76.2 g | 76.2 g |
| Fat | 3.2 g | 3.2 g |
| Fibre | 3.6 g | 3.6 g |
| Sugars | 0.66 g | 0.66 g |
| Saturated fat | 0.59 g | 0.59 g |
| Sodium | 5 mg | 5 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) | 0.6 mg | 0.6 mg |
| Vitamin K (phylloquinone) | 0.6 ug | 0.6 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.54 mg | 0.54 mg |
| Riboflavin | 0.1 mg | 0.1 mg |
| Niacin | 6.49 mg | 6.49 mg |
| Vitamin B6 | 0.48 mg | 0.48 mg |
| Folate, total | 23 ug | 23 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 250 mg | 250 mg |
| Calcium | 9 mg | 9 mg |
| Phosphorus | 311 mg | 311 mg |
| Magnesium | 116 mg | 116 mg |
| Iron | 1.29 mg | 1.29 mg |
| Zinc | 2.13 mg | 2.13 mg |
| Selenium | 17.1 ug | 17.1 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.3 mg | 0.3 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
367 kcal per 100 g dry with 3.2 g of fat, against white rice's 365 and 0.7 — the bran and germ carry a little oil, which is also why brown rice goes rancid faster and is worth storing cool. Cooked, it comes down to 123 per 100 g as it takes up water. The dry figure is the honest one to portion from, because it is the one that does not depend on how long the pan was on.
Logging this food
A cup of dry brown rice is 185 g and 679 kcal and yields roughly three cups cooked. Weigh dry: 60 to 75 g a person is a normal portion, about 220 to 275 kcal. A cooked cup weighed against this row would come out at 741 kcal instead of 248, which is the mistake this whole family exists to prevent.
Swaps and alternatives
Dry white rice is 365 kcal per 100 g, within a rounding error of this. Dry pasta is 371 and dry oats 389. Nothing in the dry-starch aisle differs enough to matter on calories alone, so the choice belongs to fibre, texture and cooking time — and the portion decides the number.