Averages based on 296 brown rice products in our database.
Brown Rice nutrient highlights
Dietary Fiber
~1.8g per 100g (cooked)Brown rice retains the bran layer, providing roughly 3x the fiber of white rice. A 1-cup cooked serving provides about 3.5g of fiber.
Carbohydrates
~23g per 100g (cooked)Brown rice is a carbohydrate-dense food similar to white rice. The carbohydrate content is comparable, but brown rice includes more complex carbohydrates due to the intact bran.
Protein
~2.6g per 100g (cooked)Brown rice provides modest protein per serving. A 1-cup cooked serving delivers about 5g of protein, slightly more than white rice.
Calories
~112 per 100g (cooked)Cooked brown rice is similar in calories to white rice (~130 per 100g). Dried brown rice contains about 370 calories per 100g before cooking.
Brown Rice processing scores by brand
15 brown rice products ranked by processing score (lowest first) from our analysis.
How does processing affect brown rice?
In our analysis, plain dried brown rice scores Level 1 (Minimally Processed) as a whole grain with the bran and germ intact. Instant and pre-cooked brown rice scores Level 2 due to parboiling and dehydration processes. Flavored rice mixes, frozen rice bowls, and seasoned rice products score Level 3-4, with ingredient counts jumping from 1 to 15-30 as seasonings, oils, and preservatives are added.
Brown rice is one of the clearest examples in our database of how processing transforms a single-ingredient food. The same grain can appear across all four processing levels depending on what has been done to it.
What should you look for on brown rice labels?
- 1Plain brown rice should list one ingredient: brown rice (or whole grain brown rice). Any additional ingredients indicate added processing.
- 2Instant brown rice has been parboiled and dehydrated. It cooks faster but scores higher in our processing analysis than regular brown rice.
- 3Microwavable rice cups and pouches typically contain oils and sometimes preservatives not found in plain dried rice.
- 4Flavored rice mixes often list "natural flavors," autolyzed yeast extract, and maltodextrin in addition to the rice itself.
Frequently asked questions
How many calories are in brown rice?
Cooked brown rice contains approximately 112 calories per 100g. A 1-cup cooked serving (about 195g) provides roughly 218 calories. Dried brown rice contains about 370 calories per 100g before cooking.
How much fiber is in brown rice?
Cooked brown rice provides approximately 1.8g of fiber per 100g, or about 3.5g per 1-cup cooked serving. This is roughly 3 times the fiber content of white rice, which averages about 0.4g per 100g cooked. The fiber comes from the bran layer that is removed during white rice milling.
Is brown rice ultra-processed?
Plain brown rice scores Level 1 (Minimally Processed) in our analysis, since it is a single-ingredient whole grain. Instant brown rice scores Level 2 due to parboiling. Flavored rice mixes and frozen rice bowls can score Level 3-4 depending on added ingredients.
Is instant brown rice less nutritious?
Instant brown rice undergoes parboiling and dehydration, which may slightly reduce some water-soluble nutrients. However, USDA data shows similar macronutrient profiles for instant and regular brown rice. The main difference in our analysis is the processing score, not the calorie or macronutrient content.
White rice vs brown rice: what is the difference?
Brown rice retains the bran and germ layers that are removed during white rice milling. Per 100g cooked, brown rice provides roughly 3x the fiber (~1.8g vs ~0.4g) and modestly more protein (~2.6g vs ~2.4g). Calorie content is similar. In our database, plain brown rice and plain white rice both score Level 1, but their processed product variants differ.
Is white rice healthy?
White rice is a staple food consumed worldwide. It is lower in fiber and certain micronutrients compared to brown rice because the bran and germ are removed during milling. Most white rice sold in the U.S. is enriched with B vitamins and iron to partially compensate. Plain white rice scores Level 1 in our processing analysis. Whether white rice fits your dietary needs depends on individual circumstances; consult a healthcare provider for personalized guidance.