Grains & Starches
Brown rice nutrition facts
A 1 RACC (45 g) serving of brown rice provides 164 calories, 3 g protein, 35 g carbohydrate, and 1 g fat — about 8% of its calories from protein, 84% from carbohydrate, and 8% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (45 g)
- Thiamin (B1)
- 0.15 mg
- Riboflavin (B2)
- 0.05 mg
- Niacin (B3)
- 2.82 mg
- Vitamin B6
- 0.07 mg
- Magnesium
- 51.8 mg
- Phosphorus
- 136 mg
- Zinc
- 0.83 mg
- Copper
- 0.12 mg
- Manganese
- 1.21 mg
- Selenium
- 6.66 mcg
Nutrition highlights
Per 1 RACC (45 g), brown rice is an excellent source of Manganese and a good source of Niacin, Copper, Thiamin, Magnesium, Selenium, and Phosphorus.
% of the FDA Daily Value per 1 RACC (45 g) serving.
Key metrics
Nutrient density
Per 100 kcal, brown rice delivers about 5% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More magnesium than 90% of foods · 94% of grains & starches
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest grains & starches to brown rice by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like brown rice are lower in some essential amino acids. Eating grains & starches together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in brown rice?
- A 1 RACC (45 g) serving of brown rice has about 164 calories. Per 100 g, it has 366 calories — a high calorie density.
- How much protein is in brown rice?
- Brown rice provides about 3 g of protein per 1 RACC (45 g) serving.
- What are the macros in brown rice?
- Per serving, brown rice has roughly 3 g protein, 35 g carbohydrate, and 1 g fat. By calories, that is 8% protein, 84% carbohydrate, and 8% fat.
- Is brown rice high in protein?
- Brown rice has a protein density of about 2 g per 100 kcal, and 8% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in brown rice?
- Per 1 RACC (45 g), brown rice is a notable source of Manganese, Niacin, Copper, Thiamin, Magnesium, and Selenium. The label above lists the full micronutrient profile with % Daily Values.
Use it
More grains & starches
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 2512380 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Brown rice Nutrition Facts.” https://www.nutrifactshub.com/foods/brown-rice