Brown Rice

Q: How many calories in cup of brown rice?

About 688 calories, with roughly 14.3g of protein. cup weighs about 190g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

362

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 6.7 oz

Calories

688

Protein

14.3g

Carbs

144.7g

Fat

5.1g

Protein 8% Carbs 85% Fat 7%

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Brown Rice: 362 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 362 cal. Adjust down for lighter, up for heavier.

Walking

103

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.

Fiber3.4 g12%

Saturated fat0.536 g3%

Cholesterol0 mg0%

Sodium4 mg0%

Potassium268 mg6%

Calcium33 mg3%

Iron1.8 mg10%

Magnesium143 mg34%

Zinc2.02 mg18%

Vitamin C0 mg0%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.509 mg30%

Vitamin B120 mcg0%

Folate20 mcg5%

Niacin4.308 mg27%

How it stacks

Compared to its neighbors.

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

White Rice

Almost identical calories.

Cal360 Protein6.6 g Fat0.6 g

White Rice

Almost identical calories.

Cal365 Protein7.1 g Fat0.7 g

White Rice

Almost identical calories.

Cal358 Protein6.5 g Fat0.5 g

Common questions

The stuff people actually ask.

How many calories in cup of brown rice?

About 688 calories, with roughly 14.3g of protein. cup weighs about 190g. 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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