Brown Rice
* Calorie value is measured per serving weight shown
Nutrition (per 100g)
Common Serving Sizes
How long to burn 123 kcal
Approximate exercise time to burn the 123 kcal in each 100g:
About Brown Rice
Keeps more fiber than white rice; good as a staple swap reference.
Health Benefits of Brown Rice
Retains the bran layer and germ
Brown rice only removes the hull, keeping the bran and germ. So it has far more fiber (about 3.5g/100g) than white rice (0.3g) and preserves B vitamins, vitamin E and minerals, with a notably higher nutrient density.
Flatter blood sugar
Brown rice's GI (about 55-68) is clearly lower than white rice (73-89). Its fiber slows carb digestion and steadies post-meal blood sugar. Replacing part of your white rice with brown rice is a simple, effective adjustment for blood-sugar- and weight-watchers.
Cooking tips
The outer bran slows water absorption, so soak brown rice 4-8 hours before cooking or use a pressure cooker. Mixing 1:1 with white rice softens the texture while adding whole grains. Brown rice is about 123 kcal/100g, close to white rice.