Brown Rice

Q: How many calories in cup of brown rice?

About 679 calories, with roughly 13.9g of protein. cup weighs about 185g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

367

cal per 100 g

Portion explorer

How much are you eating?

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= 6.5 oz

Calories

679

Protein

13.9g

Carbs

141.1g

Fat

5.9g

Protein 8% Carbs 84% Fat 8%

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Brown Rice: 367 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 367 cal. Adjust down for lighter, up for heavier.

Walking

105

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry brown rice becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber3.6 g13%

Sugar0.66 g—

Saturated fat0.591 g3%

Cholesterol0 mg0%

Sodium5 mg0%

Potassium250 mg5%

Calcium9 mg1%

Iron1.29 mg7%

Magnesium116 mg28%

Zinc2.13 mg19%

Vitamin C0 mg0%

Vitamin E0.6 mg4%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.477 mg28%

Vitamin B120 mcg0%

Folate23 mcg6%

Niacin6.494 mg41%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Quinoa

Almost identical calories · +7g protein.

Cal368 Protein14.1 g Fat6.1 g

White Rice

Almost identical calories.

Cal365 Protein7.1 g Fat0.7 g

Brown Rice

Almost identical calories.

Cal370 Protein7.6 g Fat2.8 g

Common questions

The stuff people actually ask.

How many calories in cup of brown rice?

About 679 calories, with roughly 13.9g of protein. cup weighs about 185g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry brown rice is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is brown rice actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

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