Grains & Legumes
Brown Rice, raw Nutrition Facts
Raw brown rice is whole grain rice with only the inedible outer hull removed, retaining the nutritious bran and germ layers. It has a nutty flavor and chewy texture, offering significantly more fiber and nutrients than white rice.
Nutrition Facts
Per 100g serving
Calories370
% Daily Value*
Total Fat
2.9g4%
Saturated Fat
0.6g3%
Trans Fat
0.0g
Polyunsaturated Fat
1.0g
Monounsaturated Fat
1.1g
Cholesterol
-0%
Sodium
7mg0%
Total Carbohydrate
77.2g26%
Dietary Fiber
3.5g13%
Total Sugars
0.8g
Protein
7.9g16%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
1.2mg8%
Vitamin K
1.9mcg2%
Vitamin B6
0.5mg30%
Vitamin B12
-0%
Folate
20mcg5%
Calcium
23mg2%
Iron
1.5mg8%
Potassium
223mg5%
Magnesium
143mg34%
Zinc
2.0mg18%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Rich in fiber supporting digestive health and satiety
- ✓High in manganese, magnesium, and B vitamins
- ✓Contains antioxidants and beneficial plant compounds
- ✓May help regulate blood sugar levels
- ✓Supports heart health with whole grain benefits
Best For
Healthy meal prep and grain bowlsHigh-fiber diet requirementsNutrient-dense side dishes
Storage
Store in an airtight container in a cool, dry place for 3-6 months, or refrigerate for up to 1 year to prevent the oils in the bran from going rancid.
Serving Sizes
100g370 cal
1 cup (190g)703 cal
1/4 cup (48g)178 cal
Frequently Asked Questions
Why is brown rice more nutritious than white rice?
Brown rice retains the bran and germ layers which contain fiber, vitamins, minerals, and antioxidants that are removed during white rice processing.
How long does brown rice take to cook?
Brown rice typically takes 40-50 minutes to cook, about twice as long as white rice, due to the intact bran layer.
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