Brown Rice
Brown rice provides a rich source of complex carbohydrates and a notable amount of protein, making it a nourishing energy food. Its high fiber content supports digestive health and helps maintain fullness. This grain also supplies essential minerals like magnesium, phosphorus, and potassium, which contribute to overall wellness. With low saturated fat levels, it fits well into balanced and health-conscious diets.
Macro Impact
A Serving (45 g) of Brown Rice contains 164 calories, 3.5 g of protein, 34.4 g of carbohydrates, and 1.3 g of fat.
Calorie Burn
How long would it take to burn off 164 calories?
- Walking3.5 mph, moderate pace29 min
- YogaModerate effort, gentle pace42 min
- SwimmingFreestyle, moderate effort22 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace21 min
- Running5 mph (12 min/mile)15 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (45 g)
Carbohydrates
- Carbohydrates34.4 / 313 g(11%)
- Dietary Fiber1.6 / 38 g(4%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars0.27 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates32.5 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat1.3 / 83 g(2%)
- Saturated Fat0.27 / 25 g(1%)
- Trans Fat0 g
- Monounsaturated Fat0.61 g
- Polyunsaturated Fat0.45 g
- Cholesterol0 / 300 mg(0%)
- Omega-30 g
- Omega-60.44 g
- Omega-90.46 g
- Oleic Acid0.46 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.02 g
- Caprylic Acid0 g
- Linoleic Acid0.44 g
- Myristic Acid0.01 g
- Palmitic Acid0.22 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.01 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein3.5 / 56 g(6%)
Amino Acids
- Lysine0.14 g
- Serine0.19 g
- Valine0.23 g
- Alanine0.22 g
- Cystine0.05 g
- Cysteine0 g
- Proline0.17 g
- Taurine0 mg
- Arginine0.28 g
- Histidine0.09 g
- Threonine0.13 g
- Isoleucine0.16 g
- Methionine0.09 g
- Tryptophan0.05 g
- Glutamic Acid0.68 g
- Aspartic Acid0.34 g
- Phenylalanine0.19 g
- Glycine0.18 g
- Leucine0.3 g
- Tyrosine0.13 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.33 / 15 mg(2%)
- Vitamin K0.36 / 120 ug(0%)
- Vitamin B60.2 / 1.3 mg(15%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.19 / 1.2 mg(16%)
- Riboflavin (B2)0.04 / 1.3 mg(3%)
- Niacin (B3)2.4 / 16 mg(15%)
- Folate13.1 / 400 ug(3%)
- Pantothenic Acid (B5)0.6 / 5 mg(12%)
- Biotin1.8 / 30 ug(6%)
- Choline9.7 / 550 mg(2%)
Minerals
- Calcium9 / 1,000 mg(1%)
- Iron0.67 / 8 mg(8%)
- Magnesium58.5 / 420 mg(14%)
- Phosphorus138.6 / 700 mg(20%)
- Potassium113.4 / 3,400 mg(3%)
- Sodium1.6 / 2,300 mg(0%)
- Zinc0.87 / 11 mg(8%)
- Copper0.12 / 0.9 mg(14%)
- Manganese1.4 / 2.3 mg(63%)
- Selenium6.5 / 55 ug(12%)
- Iodine2 / 150 ug(1%)
- Chromium1.1 / 35 ug(3%)
- Molybdenum18.9 / 45 ug(42%)
- Chloride0 / 2,300 mg(0%)
Other
- Water5.2 / 3,700 g(0%)
- Caffeine0 mg
- Alcohol0 g
Sources
- USDA Foundational FoodsRice, brown, long grain, unenriched, raw
- USDA Standard Reference, LegacyRice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)
- USDA Standard Reference, LegacyRice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)
- OpenNutritionOpen-source nutrition database
Start today, for free
Track calories and macros in seconds per meal. Download, set your goal and you're ready to go.
