Food · Cereal Grains and Pasta

Brown rice nutrition facts

A typical portion of brown rice (1 cup; 202 g, long-grain, cooked) has 250 calories and 6g of protein (USDA FoodData Central). USDA lists 65 descriptions of it: per 100 g they range from 92 calories (with tomatoes and/or tomato based sauce, no added fat) to 370 (parboiled, dry, UNCLE BEN'S).

Nutrition Facts

Serving size1 cup (202g)

AmountPortion

Amount per serving

Calories250

% Daily Value*

Total Fat 2g3%

Saturated Fat 0.5g3%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 10mg0%

Total Carbohydrate 52g19%

Dietary Fiber 3g12%

Total Sugars 0g

Includes Added Sugars not declared

Protein 6g11%

Vitamin D 0mcg0%

Calcium 10mg0%

Iron 1.1mg6%

Potassium 170mg4%

* 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 for Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program), scaled to the portion. Check the USDA record.

Protein per 100 g: 2.7g; more than 28% of 8,218 USDA reference foods
Calories per 100 g: 123; more than 34% of reference foods
Sodium per 100 g: 4mg; more than 10% of reference foods

1 cup weighs 202 g in USDA's record for Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) (FDC 169704); across 56 records of brown rice USDA weighs it at 155 to 293 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 84% carbohydrate, 7% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Manganese2.0 mg in 1 cup (202 g), 86% of the Daily Value
Niacin5.2 mg in 1 cup (202 g), 32% of the Daily Value
Thiamin0.4 mg in 1 cup (202 g), 30% of the Daily Value
Copper0.2 mg in 1 cup (202 g), 24% of the Daily Value
Selenium12 µg in 1 cup (202 g), 21% of the Daily Value
Magnesium79 mg in 1 cup (202 g), 19% of the Daily Value
Phosphorus208 mg in 1 cup (202 g), 17% of the Daily Value
Vitamin B60.2 mg in 1 cup (202 g), 15% of the Daily Value
Zinc1.4 mg in 1 cup (202 g), 13% of the Daily Value
Riboflavin0.1 mg in 1 cup (202 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 169704), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of brown rice USDA describes

Parboiled, dry, UNCLE BEN'S has the most calories per 100 g (370); the fewest: With tomatoes… (FDC 2709050) (92)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 65 USDA descriptions of brown rice, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)	123	2.7 g	1 g	4 mg
Rice, brown, parboiled, dry, UNCLE BEN'S	370	7.6 g	2.8 g	6 mg
Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)	367	7.5 g	3.2 g	5 mg
Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)	362	7.5 g	2.7 g	4 mg
Rice, brown, long grain, unenriched, raw	368	7.3 g	3.3 g	0 mg
Rice, brown, with cheese and/or cream based sauce, no added fat	144	5 g	5 g	287 mg
Rice, brown, with cheese and/or cream based sauce, NS as to fatSame values: Rice, brown, with cheese and/or cream based sauce, fat added	157	4.9 g	6.6 g	282 mg
Rice, brown, with vegetables, cheese and/or cream based sauce, no added fat	130	4.6 g	4.2 g	241 mg
Rice, brown, with vegetables, cheese and/or cream based sauce, NS as to fatSame values: Rice, brown, with vegetables, cheese and/or cream based sauce, fat added	140	4.5 g	5.5 g	238 mg
Rice, brown, with peas, no added fat	113	3.2 g	0.8 g	174 mg
Rice, brown, with peas, NS as to fatSame values: Rice, brown, with peas, fat added	127	3.2 g	2.6 g	171 mg
Rice, brown, parboiled, cooked, UNCLE BENS	147	3.1 g	0.9 g	4 mg
Rice, brown, with peas and carrots, no added fat	109	2.8 g	0.8 g	198 mg
Rice, brown, with peas and carrots, NS as to fatSame values: Rice, brown, with peas and carrots, fat added	123	2.7 g	2.7 g	195 mg
Rice, brown, with dark green vegetables, no added fat	105	2.7 g	0.8 g	167 mg
Rice, brown, with corn, no added fat	113	2.7 g	0.9 g	158 mg
Rice, brown, with dark green vegetables, NS as to fatSame values: Rice, brown, with dark green vegetables, fat added	120	2.7 g	2.7 g	164 mg
Rice, brown, with corn, NS as to fatSame values: Rice, brown, with corn, fat added	128	2.6 g	2.7 g	155 mg
Rice, brown, with carrots and dark green vegetables, no added fat	105	2.5 g	0.8 g	170 mg
Rice, brown, with carrots and dark green vegetables, NS as to fatSame values: Rice, brown, with carrots and dark green vegetables, fat added	120	2.5 g	2.7 g	167 mg
Rice, brown, with other vegetables, no added fat	105	2.5 g	0.8 g	160 mg
Rice, brown, cooked, as ingredient	124	2.5 g	1.1 g	3 mg
Rice, brown, cooked, NS as to fat	123	2.4 g	1.1 g	201 mg
Rice, brown, cooked, no added fat	123	2.4 g	1.1 g	201 mg
Rice, brown, with dark green vegetables and tomatoes and/or tomato-based sauce, no added fat	98	2.4 g	0.8 g	173 mg
Rice, brown, cooked, made with butter	137	2.4 g	3 g	209 mg
Rice, brown, with other vegetables, NS as to fatSame values: Rice, brown, with other vegetables, fat added	119	2.4 g	2.6 g	157 mg
Rice, brown, with dark green vegetables and tomatoes and/or tomato-based sauce, fat added	110	2.4 g	2.5 g	165 mg
Rice, brown, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, no added fat	100	2.4 g	0.8 g	172 mg
Rice, brown, cooked, fat added, made with oil	141	2.4 g	3.4 g	196 mg
Rice, brown, cooked, made with margarine	134	2.4 g	2.6 g	213 mg
Rice, brown, cooked, fat added, NS as to fat type	138	2.4 g	3.1 g	203 mg
Rice, brown, with dark green vegetables and tomatoes and/or tomato-based sauce, NS as to fat	112	2.4 g	2.5 g	170 mg
Rice, brown, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, NS as to fatSame values: Rice, brown, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, fat added	114	2.4 g	2.6 g	169 mg
Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)	112	2.3 g	0.8 g	1 mg
Rice, brown, with carrots, no added fat	104	2.3 g	0.8 g	172 mg
Rice, brown, with vegetables, soy-based sauce, no added fat	94	2.3 g	0.7 g	357 mg
Rice, brown, with carrots, NS as to fatSame values: Rice, brown, with carrots, fat added	119	2.3 g	2.6 g	168 mg
Rice, brown, with vegetables and gravy, no added fat	94	2.3 g	1.2 g	216 mg
Rice, brown, with vegetables, soy-based sauce, NS as to fatSame values: Rice, brown, with vegetables, soy-based sauce, fat added	105	2.3 g	2 g	352 mg
Rice, brown, with carrots and tomatoes and/or tomato-based sauce, no added fat	97	2.2 g	0.8 g	174 mg
Rice, brown, with vegetables and gravy, NS as to fatSame values: Rice, brown, with vegetables and gravy, fat added	105	2.2 g	2.6 g	213 mg
Rice, brown, with carrots and tomatoes and/or tomato-based sauce, NS as to fatSame values: Rice, brown, with carrots and tomatoes and/or tomato-based sauce, fat added	111	2.2 g	2.5 g	171 mg
Rice, brown, with soy-based sauce, no added fat	100	2.2 g	0.8 g	428 mg
Rice, brown, with tomatoes and/or tomato based sauce, no added fat	92	2.2 g	0.8 g	177 mg
Rice, brown, with gravy, no added fat	101	2.1 g	1.4 g	256 mg
Rice, brown, with soy-based sauce, NS as to fatSame values: Rice, brown, with soy-based sauce, fat added	114	2.1 g	2.4 g	420 mg
Rice, brown, with tomatoes and/or tomato based sauce, NS as to fatSame values: Rice, brown, with tomatoes and/or tomato based sauce, fat added	105	2.1 g	2.4 g	174 mg
Rice, brown, with gravy, NS as to fatSame values: Rice, brown, with gravy, fat added	114	2.1 g	3.1 g	252 mg

Every nutrient in this record (132)

The portion is 1 cup (202 g); % DV is for that portion.

Energy, macronutrients and sugars (21)

Nutrient	Per portion	Per 100 g	% DV
Protein	5.53 g	2.74 g	11%
Total lipid (fat)	1.96 g	0.97 g	3%
Carbohydrate, by difference	51.7 g	25.6 g	19%
Ash	0.89 g	0.44 g
Energy	248 kcal	123 kcal
Starch	50.1 g	24.8 g
Sucrose	0.48 g	0.24 g
Glucose	0 g	0 g
Fructose	0 g	0 g
Lactose	0 g	0 g
Maltose	0 g	0 g
Alcohol, ethyl	0 g	0 g
Water	142 g	70.3 g
Total Sugars	0.48 g	0.24 g
Galactose	0 g	0 g
Fiber, total dietary	3.23 g	1.60 g	12%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.53 g	0.26 g	3%
Fatty acids, total monounsaturated	0.75 g	0.37 g
Fatty acids, total polyunsaturated	0.74 g	0.37 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	6.06 mg	3.00 mg	0%
Iron, Fe	1.13 mg	0.56 mg	6%
Magnesium, Mg	78.8 mg	39.0 mg	19%
Phosphorus, P	208 mg	103 mg	17%
Potassium, K	174 mg	86.0 mg	4%
Sodium, Na	8.08 mg	4.00 mg	0%
Zinc, Zn	1.43 mg	0.71 mg	13%
Copper, Cu	0.21 mg	0.11 mg	24%
Manganese, Mn	1.97 mg	0.97 mg	86%
Selenium, Se	11.7 µg	5.80 µg	21%

Vitamins (34)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.34 mg	0.17 mg	2%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Tocopherol, beta	0 mg	0 mg
Tocopherol, gamma	0.10 mg	0.050 mg
Tocopherol, delta	0 mg	0 mg
Tocotrienol, alpha	0.26 mg	0.13 mg
Tocotrienol, beta	0.12 mg	0.060 mg
Tocotrienol, gamma	0.93 mg	0.46 mg
Tocotrienol, delta	0 mg	0 mg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.36 mg	0.18 mg	30%
Riboflavin	0.14 mg	0.069 mg	11%
Niacin	5.17 mg	2.56 mg	32%
Pantothenic acid	0.77 mg	0.38 mg
Vitamin B-6	0.25 mg	0.12 mg	15%
Folate, total	18.2 µg	9.00 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	18.6 mg	9.20 mg	3%
Vitamin K (Menaquinone-4)	0 µg	0 µg
Vitamin K (Dihydrophylloquinone)	0 µg	0 µg
Vitamin K (phylloquinone)	0.40 µg	0.20 µg	0%
Folic acid	0 µg	0 µg
Folate, food	18.2 µg	9.00 µg
Folate, DFE	18.2 µg	9.00 µg	5%
Betaine	1.01 mg	0.50 mg
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.067 g	0.033 g
Threonine	0.19 g	0.095 g
Isoleucine	0.22 g	0.11 g
Leucine	0.43 g	0.21 g
Lysine	0.20 g	0.099 g
Methionine	0.12 g	0.058 g
Cystine	0.063 g	0.031 g
Phenylalanine	0.27 g	0.13 g
Tyrosine	0.20 g	0.097 g
Valine	0.31 g	0.15 g
Arginine	0.40 g	0.20 g
Histidine	0.13 g	0.066 g
Alanine	0.31 g	0.15 g
Aspartic acid	0.49 g	0.24 g
Glutamic acid	1.06 g	0.53 g
Glycine	0.26 g	0.13 g
Proline	0.24 g	0.12 g
Serine	0.27 g	0.13 g

Fatty acids (42)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0.0040 g	0.0020 g
SFA 10:0	0.030 g	0.015 g
SFA 12:0	0.0040 g	0.0020 g
SFA 14:0	0.018 g	0.0090 g
SFA 16:0	0.40 g	0.20 g
SFA 18:0	0.044 g	0.022 g
SFA 20:0	0.0081 g	0.0040 g
MUFA 18:1	0.74 g	0.36 g
PUFA 18:2	0.72 g	0.35 g
PUFA 18:3	0.022 g	0.011 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
SFA 22:0	0 g	0 g
MUFA 14:1	0 g	0 g
MUFA 16:1	0.0020 g	0.0010 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.0061 g	0.0030 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g
SFA 15:0	0.0040 g	0.0020 g
SFA 17:0	0 g	0 g
SFA 24:0	0.010 g	0.0050 g
TFA 16:1 t	0 g	0 g
TFA 18:1 t	0 g	0 g
TFA 22:1 t	0 g	0 g
TFA 18:2 t not further defined	0 g	0 g
PUFA 18:2 CLAs	0 g	0 g
MUFA 24:1 c	0 g	0 g
PUFA 20:2 n-6 c,c	0 g	0 g
MUFA 16:1 c	0.0020 g	0.0010 g
MUFA 18:1 c	0.74 g	0.36 g
PUFA 18:2 n-6 c,c	0.72 g	0.35 g
MUFA 22:1 c	0 g	0 g
PUFA 18:3 n-6 c,c,c	0 g	0 g
MUFA 17:1	0 g	0 g
PUFA 20:3	0 g	0 g
Fatty acids, total trans-monoenoic	0 g	0 g
Fatty acids, total trans-polyenoic	0 g	0 g
MUFA 15:1	0 g	0 g

Source: USDA FoodData Central, FDC 169704: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in brown rice?

250 in 1 cup (202 g) of long-grain, cooked; 92 to 370 per 100 g across USDA's descriptions.

How much protein is in brown rice?

6g in 1 cup; 2.7 g per 100 g.

How much sodium is in brown rice?

10mg in 1 cup; 4 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Brown rice compared

Brown rice vs white rice

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov