Food guide

Brown Rice

A whole grain retaining bran and germ, with more fibre and minerals than white rice.

Whole GrainsFibre-RichPlant-Based

Brown Rice, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of brown rice, cooked for fair comparison. Typical serving: 100 g cooked — 123 kcal per 100 g serving.

Nutrition information for Brown Rice
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	123 kcal	123 kcal	100 kcal
Protein	2.7 g	2.7 g	2.2 g
Carbohydrate	26 g	26 g	21.1 g
Fat	1 g	1 g	0.8 g
Fibre	1.8 g	1.8 g	1.5 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of brown rice, with a typical serving and FDA Daily Value for adults.

Micronutrients for Brown Rice
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.17 mg	0.17 mg	1%
Vitamin K	0.2 µg	0.2 µg	<1%
Thiamin	0.18 mg	0.18 mg	15%
Riboflavin	0.069 mg	0.069 mg	5%
Niacin	2.6 mg	2.6 mg	16%
Vitamin B6	0.12 mg	0.12 mg	7%
Folate	9 µg	9 µg	2%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.38 mg	0.38 mg	8%
Choline	9.2 mg	9.2 mg	2%
Minerals
Calcium	3 mg	3 mg	<1%
Iron	0.56 mg	0.56 mg	3%
Magnesium	39 mg	39 mg	9%
Phosphorus	103 mg	103 mg	8%
Potassium	86 mg	86 mg	2%
Sodium	4 mg	4 mg	<1%
Zinc	0.71 mg	0.71 mg	6%
Selenium	5.8 µg	5.8 µg	11%
Copper	0.11 mg	0.11 mg	12%
Manganese	0.97 mg	0.97 mg	42%

Source: USDA FoodData Central — Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat brown rice?

More fibre and minerals than white rice.
Keeps well in the fridge for batch cooking.
Neutral base for high-protein bowls.

How to include it

Cook a large batch and refrigerate for up to three days.
Use as the base for bowls with beans, vegetables and a sauce.
Stir leftovers through soups to bulk them out.

Things to consider

Longer cooking time than white rice.
Rice can accumulate inorganic arsenic; rinsing and cooking in plenty of water reduces it, and varying grains is sensible.
Cool and refrigerate cooked rice promptly.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Oats, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Fibre-RichWhole Grains

Oats, dry

A whole grain with beta-glucan soluble fibre and a low cost per serving.

kcal: 380
protein: 13.4 g
fibre: 10 g

per 100 g · Typical serving: 50 g dry

Black Beans, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Fibre-RichPlant-Based

Black Beans, cooked

A legume providing fibre, plant protein and a substantial amount of folate.

kcal: 132
protein: 8.9 g
fibre: 8.7 g

per 100 g · Typical serving: 100 g cooked

Sweet Potato, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Fibre-RichNutrient-Dense

Sweet Potato, baked

A starchy vegetable rich in beta-carotene, with fibre concentrated in and near the skin.

kcal: 90
protein: 2 g
fibre: 3.3 g

per 100 g · Typical serving: 100 g baked

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