Brown Rice (Whole Grain)
Staple Grains & Cereals · 10 specs
Direct Answer
Brown rice retains the nutrient-dense bran and germ layers. Per 100g raw, it delivers 370 kcal, 77.2g carbohydrates (3.5g fiber), 7.94g protein, 2.92g healthy lipids, and a moderate glycemic index of 55.
Source: USDA FoodData Central (FDC ID: 169703) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 370 kcal |
| Carbohydrates | 77.2 g |
| Dietary Fiber | 3.5 g |
| Net Carbohydrates | 73.7 g |
| Protein | 7.94 g |
| Total Fat | 2.92 g |
| Glycemic Index (GI) | 55 (Medium) |
| Water Content | 10.4 g |
| Gluten Status | Naturally Gluten-Free |
| Standard Water-to-Rice Ratio | 2.25 : 1.0 (by volume) |
Bran Layer & Micronutrient Retention
Because the aleurone and bran layers are preserved, brown rice contains over double the magnesium, phosphorus, and B-vitamins of white rice, alongside plant lignans and ferulic acid antioxidants.
Technical Comparisons
Compare all in Staple Grains & Cereals →
Brown Rice (Whole Grain) vs Buckwheat Groats
→
Brown Rice (Whole Grain) vs Bulgur Wheat
→
Brown Rice (Whole Grain) vs Cornmeal (Polenta / Maize)
→
Brown Rice (Whole Grain) vs Couscous (Durum Semolina)
→
Brown Rice (Whole Grain) vs Farro (Emmer Wheat)
→
Brown Rice (Whole Grain) vs Jasmine Rice (Fragrant White)
→
Brown Rice (Whole Grain) vs Millet (Proso / Pearl)
→
Brown Rice (Whole Grain) vs Pearl Barley
→