Brown Rice

Q: How many calories in cup of brown rice?

About 228 calories, with roughly 4.8g of protein. cup weighs about 155g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

147

cal per 100 g

Portion explorer

How much are you eating?

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

= 5.5 oz

Calories

228

Protein

4.8g

Carbs

48.6g

Fat

1.3g

Protein 9% Carbs 86% Fat 5%

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Brown Rice is nearly pure starch — 31.33g of carbs per 100g and almost nothing else.

That is the whole appeal. Cheap fuel, mild flavor, holds sauce. Whether it is "good" depends entirely on what you put on it.

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 147 cal. Adjust down for lighter, up for heavier.

Walking

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.

Fiber1.7 g6%

Sugar0.15 g—

Saturated fat0.213 g1%

Sodium4 mg0%

Potassium61 mg1%

Calcium3 mg0%

Iron0.53 mg3%

Magnesium39 mg9%

Zinc0.77 mg7%

Vitamin E0 mg0%

Vitamin B60.11 mg6%

Folate4 mcg1%

Niacin1.903 mg12%

How it stacks

Compared to its neighbors.

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

White Rice

17 fewer calories per 100g.

Cal130 Protein2.7 g Fat0.3 g

White Rice

17 fewer calories per 100g.

Cal130 Protein2.4 g Fat0.2 g

Pasta

21 fewer calories per 100g.

Cal126 Protein2.6 g Fat0.7 g

Common questions

The stuff people actually ask.

How many calories in cup of brown rice?

About 228 calories, with roughly 4.8g of protein. cup weighs about 155g. 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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