USDA reference food · Cereal Grains and Pasta

Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)

1 cup of rice, brown, medium-grain, cooked (includes foods for usda's food distribution program), 195 g, has 220 calories, 5g of protein, 1.5g of fat and 4g of fiber (USDA FoodData Central, SR Legacy, FDC 168875). It is one of 65 USDA descriptions of brown rice.

FoodData Central 168875, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (195g)

AmountPortion

Amount per serving

Calories220

% Daily Value*

Total Fat 1.5g2%

Saturated Fat 0g2%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 46g17%

Dietary Fiber 4g13%

Total Sugars not declared

Includes Added Sugars not declared

Protein 5g9%

Vitamin D 0mcg0%

Calcium 20mg2%

Iron 1mg6%

Potassium 150mg3%

* 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 2.3g; more than 26% of 8,218 USDA reference foods
Calories per 100 g: 112; more than 31% of reference foods
Fiber per 100 g: 1.8g; more than 67% of reference foods

What a portion gives you

Fiber 4g13%

Protein 5g9%

Potassium 150mg3%

Calcium 20mg2%

Iron 1mg6%

Sodium 0mg0%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 168875); FDA Daily Values, 21 CFR 101.9.

Also rich in

Manganese2.1 mg in 1 cup (195 g), 93% of the Daily Value
Magnesium86 mg in 1 cup (195 g), 20% of the Daily Value
Copper0.2 mg in 1 cup (195 g), 18% of the Daily Value
Vitamin B60.3 mg in 1 cup (195 g), 17% of the Daily Value
Thiamin0.2 mg in 1 cup (195 g), 17% of the Daily Value
Niacin2.6 mg in 1 cup (195 g), 16% of the Daily Value
Phosphorus150 mg in 1 cup (195 g), 12% of the Daily Value
Zinc1.2 mg in 1 cup (195 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 168875), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 85% carbohydrate, 7% fat and 8% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	112	31%
Protein	2.32 g	26%
Total fat	0.83 g	26%
Carbohydrate	23.5 g	73%
Fiber	1.80 g	67%
Sodium	1.00 mg	4%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (60)

The portion is 1 cup (195 g); % DV is for that portion.

Energy, macronutrients and sugars (11)

Nutrient	Per portion	Per 100 g	% DV
Protein	4.52 g	2.32 g	9%
Total lipid (fat)	1.62 g	0.83 g	2%
Carbohydrate, by difference	45.8 g	23.5 g	17%
Ash	0.76 g	0.39 g
Energy	218 kcal	112 kcal
Water	142 g	73.0 g
Fiber, total dietary	3.51 g	1.80 g	13%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.32 g	0.17 g	2%
Fatty acids, total monounsaturated	0.58 g	0.30 g
Fatty acids, total polyunsaturated	0.58 g	0.30 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	19.5 mg	10.0 mg	2%
Iron, Fe	1.03 mg	0.53 mg	6%
Magnesium, Mg	85.8 mg	44.0 mg	20%
Phosphorus, P	150 mg	77.0 mg	12%
Potassium, K	154 mg	79.0 mg	3%
Sodium, Na	1.95 mg	1.00 mg	0%
Zinc, Zn	1.21 mg	0.62 mg	11%
Copper, Cu	0.16 mg	0.081 mg	18%
Manganese, Mn	2.14 mg	1.10 mg	93%

Vitamins (14)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.20 mg	0.10 mg	17%
Riboflavin	0.023 mg	0.012 mg	2%
Niacin	2.59 mg	1.33 mg	16%
Pantothenic acid	0.76 mg	0.39 mg
Vitamin B-6	0.29 mg	0.15 mg	17%
Folate, total	7.80 µg	4.00 µg
Vitamin B-12	0 µg	0 µg	0%
Folic acid	0 µg	0 µg
Folate, food	7.80 µg	4.00 µg
Folate, DFE	7.80 µg	4.00 µg	2%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.058 g	0.030 g
Threonine	0.17 g	0.085 g
Isoleucine	0.19 g	0.098 g
Leucine	0.37 g	0.19 g
Lysine	0.17 g	0.088 g
Methionine	0.10 g	0.052 g
Cystine	0.055 g	0.028 g
Phenylalanine	0.23 g	0.12 g
Tyrosine	0.17 g	0.087 g
Valine	0.27 g	0.14 g
Arginine	0.34 g	0.17 g
Histidine	0.12 g	0.059 g
Alanine	0.26 g	0.14 g
Aspartic acid	0.42 g	0.22 g
Glutamic acid	0.92 g	0.47 g
Glycine	0.22 g	0.11 g
Proline	0.21 g	0.11 g
Serine	0.23 g	0.12 g

Fatty acids (8)

Nutrient	Per portion	Per 100 g
SFA 12:0	0.0020 g	0.0010 g
SFA 14:0	0.0058 g	0.0030 g
SFA 16:0	0.27 g	0.14 g
SFA 18:0	0.029 g	0.015 g
MUFA 18:1	0.58 g	0.30 g
PUFA 18:2	0.55 g	0.28 g
PUFA 18:3	0.025 g	0.013 g
MUFA 16:1	0.0058 g	0.0030 g

Source: USDA FoodData Central, FDC 168875: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat brown rice

USDA lists 65 preparations of brown rice. The brown rice page puts them side by side, per 100 g and per portion.

Compare every brown rice preparation

Next questions

Every common food in cereal grains and pastacalories, protein, fat and carbohydrate side by side
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov