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Brown Rice

Brown Rice

EverydayDry

Brown rice is a whole grain characterized by its intact bran layer and germ, which are removed in white rice processing. This nutrient-dense staple retains significantly more fiber, B vitamins, and magnesium than polished rice, requiring longer cooking times (typically 35-45 minutes) to achieve its signature chewy texture and nutty flavor. The preserved bran provides antioxidants and makes it a low-glycemic carbohydrate choice, offering sustained energy release compared to refined grains.

Macro Impact

A 1/4 cup serving contains 164 calories, 4g protein, 34g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 164 calories?
Walking3.5 mph, moderate pace
38 min
YogaModerate effort, gentle pace
28 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1/4 cup (45 g)
Amount per serving
Calories164
% Daily Value*
Total Fat1g
2%
Saturated Fat0.3g
1%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.6g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate34g
13%
Dietary Fiber2g
6%
Total Sugars0.3g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium9mg
1%
Iron0.7mg
4%
Potassium113mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
34 / 275 g
13%
Fiber
2 / 28 g
6%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
33 g
Fat
Total Fat
1 / 78 g
2%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
4 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
10%
Leucine
0 / 3 g
10%
Lysine
0 / 2 g
6%
Methionine
0 / 1 g
7%
Phenylalanine
0 / 2 g
10%
Threonine
0 / 1 g
11%
Tryptophan
0 / 0 g
16%
Valine
0 / 2 g
11%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
17%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
2 / 15 mg
16%
Pantothenic Acid, B5
1 / 5 mg
12%
Pyridoxine, B6
0 / 1 mg
15%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
0 / 2 mcg
0%
Folate
13 / 400 mcg
3%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
9 / 1k mg
1%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
5%
Magnesium
59 / 370 mg
16%
Manganese
1 / 2 mg
70%
Phosphorous
139 / 700 mg
20%
Potassium
113 / 3k mg
4%
Selenium
7 / 55 mcg
12%
Sodium
2 / 2.3k mg
0%
Zinc
1 / 10 mg
9%
Chromium
1 / 30 mcg
4%
Molybdenum
19 / 45 mcg
42%
Iodine
2 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
5 g
Caffeine
0 mg
Choline
10 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Rice, brown, long grain, unenriched, raw. USDA Foundational Foods. FDC ID 2512380.
  2. 2.Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program). USDA Standard Reference, Legacy. Food ID 169703.
  3. 3.Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program). USDA Standard Reference, Legacy. Food ID 169706.
  4. 4.Grains, rice, brown, medium-grain, dry. Canadian Nutrient File. Food ID 4422.
  5. 5.Grains, rice, brown, long-grain, dry. Canadian Nutrient File. Food ID 4496.
  6. 6.Rice, brown, raw. Frida. Public Food Key 156.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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