Brown Rice Nutrition Facts and Health Benefits

Brown rice is a staple food for people around the world. In this article, we discuss it's complete nutritional information and potential health benefits.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 13, 2022.

Brown rice is a whole-grain version of white rice that still contains husk, bran, and germ.

Because it is less processed, it has a richer nutritional content than white rice and is a much better source of fiber.

It is very rich in B vitamins. It is also a great source of manganese. With only a 100-gram portion, it can meet 1.6 times the daily manganese need.

In addition, thanks to its rich magnesium content, it helps to regulate blood pressure as well as improves the digestive system, and is good for constipation.

It also contributes to the development of tissues and organs with its phosphorus content.

It helps weight control by providing satiety for a long time with its fiber content and preventing blood sugar fluctuations.

You can enrich the nutritional content of your diet by choosing brown rice instead of white rice.

Brown Rice Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of brown rice:

  • Energy: 362 calories
  • Carbs: 76.2 grams
  • Fiber: 3.4 grams
  • Protein: 7.5 grams
  • Fat: 2.68 grams
  • Saturated Fat: 0.536 grams

Jump to a section where you can learn more about brown rice nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Brown Rice

Thanks to a significant amount of specific vitamins and minerals, brown rice could provide several health benefits.

Continue reading to discover the potential benefits of consuming brown rice.

They May Boost Testosterone Levels

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

Zinc is one of the important minerals involved in the growth and development of organs and tissues.

It is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

May Improve Protein Synthesis

The primary function of phosphorus is linked to the formation of teeth and bones.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

This can help sustain the normal activities of the body and improve general health.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

They May Boost Energy Levels

Vitamin B6 or pyridoxine can help release sugar from the fats stored in the body to meet the need for energy supply in the future.

This action of vitamin B6 can also be beneficial in the management of diabetes.

It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.

This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.

Vitamin B6 can also help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.

Vitamin B6 is important for the normal development of the brain in children. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.

May Boost Calcium Absorption

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

They May Help Regulate Blood Pressure

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

It plays a key role in improving the duration and quality of sleep.

Magnesium maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

It can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

This mineral also has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

Magnesium can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

They May Improve Nerve Functions

Copper is needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

Copper can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

It is also needed by the body for several functions, including the formation of red blood cells.

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

Brown Rice Nutrition Facts

Continue reading to find out the following brown rice nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on brown rice macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate25% DV76.2 g
Protein15% DV7.5 g
Fat3% DV2.68 g

Vitamin Content

Brown Rice are excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

They also contain Vitamin B9 (Folate) in a small amount.

Here's the full brown rice vitamin content per 100g:

Vitamin A0% DV0 IU
Vitamin C0% DV0 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)34% DV0.413 mg
Vitamin B2 (Riboflavin)3% DV0.043 mg
Vitamin B3 (Niacin)27% DV4.31 mg
Vitamin B5 (Pantothenic acid)30% DV1.49 mg
Vitamin B6 (Pyroxidine)30% DV0.509 mg
Vitamin B9 (Folate)5% DV20 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E0% DV0 mg
Vitamin K0% DV0 µg

Mineral Content

Brown Rice are excellent source of Copper, Magnesium, and Manganese.

They also contain a good amount of Iron, Phosphorus, and Zinc and some Potassium.

Here's the full brown rice mineral content per 100g:

Calcium3% DV33 mg
Copper31% DV0.277 mg
Fluoride0% DV0 mg
Iron10% DV1.8 mg
Magnesium34% DV143 mg
Manganese163% DV3.74 mg
Phosphorus21% DV264 mg
Potassium6% DV268 mg
Selenium0% DV0 μg
Sodium0% DV4 mg
Zinc18% DV2.02 mg

Protein and Amino Acid Profile

Brown Rice contain 7.5 g of protein per 100 g, or in other words, brown rice provide 2.07 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in brown rice contain all nine essential amino acids, however, they are a little bit low in lysine.

Histidine OK25% DV0.19 g
Isoleucine OK21% DV0.318 g
Leucine OK21% DV0.62 g
Lysine Low13% DV0.286 g
Methionine OK15% DV0.169 g
Phenylalanine OK26% DV0.387 g
Threonine OK24% DV0.275 g
Tryptophan OK32% DV0.096 g
Valine OK23% DV0.44 g

Fat Breakdown

Around 7% of the calories in brown rice are from fat. Brown Rice have 2.68 grams or 3% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Brown Rice fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, brown rice is cholesterol free.

Brown Rice do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat3% DV2.68 g
Saturated Fat3% DV0.536 g
Monounsaturated Fatdo not have a %DV0.971 g
Polyunsaturated Fatdo not have a %DV0.959 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

84% of the calories in brown rice come from carbohydrates.

Carbs in brown rice are mostly starch (96%), followed by fiber and sugars.

When it comes to sugars, brown rice are almost sugar-free.

Brown Rice are a great source of fiber, and considered as a "high fiber food", as the contain 6.5 grams of fiber per serving.

According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.

Total amount of fiber in 100g of brown rice is 3.4.

Total Carbohydrate28% DV76.2 g
Dietary Fiber12% DV3.4 g
Sugars0% DV0 g

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