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How Many Calories in Brown Rice?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 35 kcal | 0.8g |
| 100g | 123 kcal | 2.7g |
| 1 cup cooked | 248 kcal | 5.5g |
A brown rice contains 123 calories per 100g. A typical 1 cup cooked (202g) provides about 248 calories. Brown Rice is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Brown Rice Nutrition Facts
| Nutrient | Per 100g | Per serving (202g) |
|---|---|---|
| Calories | 123 kcal | 248 kcal |
| Protein | 2.7g | 5.5g |
| Carbohydrates | 25.6g | 51.7g |
| of which Sugars | 0.2g | 0.4g |
| Fat | 1.0g | 2.0g |
| of which Saturates | 0.3g | 0.6g |
| Fibre | 1.6g | 3.2g |
| Sodium | 4.0mg | 8mg |
| Potassium | 86.0mg | 174mg |
| Calcium | 3.0mg | 6mg |
| Iron | 0.6mg | 1.2mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 5.8µg | 12µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (2% DV)
- Low in sodium (0% DV)
- A good source of selenium (11% DV)
- Calories: 6% DV
- Protein: 5% DV
- Carbohydrates: 9% DV
- Fibre: 6% DV
- Fat: 1% DV
- Saturated fat: 2% DV
- Sodium: 0% DV
- Potassium: 2% DV
- Calcium: 0% DV
- Iron: 3% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 11% DV
- Riboflavin (B2): 8% DV
Useful for tracking brown rice
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether brown rice is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out brown rice for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Frequently Asked Questions
How many calories in brown rice per 100g?
Brown Rice contains 123 calories per 100g, based on USDA reference data.
Is brown rice high in calories?
A 1 cup cooked of brown rice (202g) has around 248 calories — roughly 12% of a 2,000-calorie daily intake.
Is brown rice good for weight loss?
Brown Rice is fairly calorie-dense at 123 calories per 100g, so portion size matters when losing weight. A 1 cup cooked provides about 248 calories.
How much protein is in brown rice?
Brown Rice contains 2.7g of protein per 100g.
Is brown rice a good source of fibre?
Brown Rice is relatively low in fibre at 1.6g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does brown rice compare to pearl barley?
Brown Rice has 123 calories per 100g, close to pearl barley at 123 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of brown rice for 20g of protein?
With 2.7g of protein per 100g, you'd need roughly 741g of brown rice to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to brown rice by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Brown Rice (this page) | 123 kcal | 2.7g | 25.6g | 1.0g |
| Pearl Barley | 123 kcal | 2.3g | 28.2g | 0.4g |
| Rice, White, Long-grain, Parboiled, Cooked | 123 kcal | 2.9g | 26.1g | 0.4g |
| Rice, White, Long-grain, Parboiled, Cooked | 123 kcal | 2.9g | 26.1g | 0.4g |
| Egg Custards, Dry Mix, Prepared with Whole Milk | 122 kcal | 4.0g | 17.6g | 4.0g |
| Frozen Novelties, No Sugar Added, Fudgsicle Pops | 124 kcal | 3.7g | 23.1g | 1.9g |
| Frozen Novelties, Klondike, Slim-A-Bear Fudge Bar, 98% Fat Free | 124 kcal | 4.3g | 30.1g | 1.9g |
More kit for brown rice tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.