Brown Rice (Cooked) Overview
Brown rice is a whole grain providing complete fiber-rich bran and nutrient-dense germ layers that white rice lacks. It offers sustained energy, essential minerals like manganese and selenium, and beneficial compounds that support heart health and blood sugar control. Brown rice is a staple food providing quality complex carbohydrates for active lifestyles.
Why Brown Rice (Cooked) Helps With Athletic Performance
Athletic performance depends on proper fueling before, during, and after exercise. The right nutrition optimizes energy availability, delays fatigue, and accelerates recovery—giving you a competitive edge.
Brown Rice (Cooked) Nutrition Facts
Per 195g (1 cup cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 218 | — |
| Protein | 5g | 10% |
| Total Carbohydrates | 45.8g | 17% |
| Dietary Fiber | 3.5g | 13% |
| Sugar | g | — |
| Total Fat | g | 0% |
| magnesium | 84mg | % |
| vitaminB6 | 0.3mg | % |
| vitaminB1 | 0.2mg | % |
| vitaminB3 | 3mg | % |
| selenium | 19.1mcg | % |
| phosphorus | 162mg | % |
GI: 50 ()
Key Nutrients in Brown Rice (Cooked) for Athletic Performance
Carbs
45.8gSupports athletic performance by providing essential carbs
Protein
5gSupports athletic performance by providing essential protein
Best Ways to Eat Brown Rice (Cooked) for Athletic Performance
- Use as base for grain bowls with vegetables
- Make fried rice with vegetables and protein
- Add to soups and stews for texture
- Use in stuffed peppers or cabbage rolls
- Make rice pudding with milk and cinnamon
- Serve alongside curry or stir-fry dishes
Pro Tip:
For endurance events over 90 minutes, consume 30-60g carbohydrates per hour during exercise to maintain performance and delay fatigue.
Brown Rice (Cooked) Health Benefits
- Whole grain with intact bran and germ
- Good source of manganese (88% DV) for metabolism
- Provides selenium (27% DV) for thyroid and immunity
- Contains magnesium (21% DV) for muscle and nerve function
- Rich in fiber (3.5g per cup) for digestive health
- Sustained energy from complex carbohydrates
- May reduce diabetes risk compared to white rice
- Contains gamma-oryzanol antioxidant
Important Considerations
- Can contain arsenic - vary grain intake and rinse well
- May trigger symptoms in those with IBS due to fiber
- Contains phytic acid which may reduce mineral absorption
- Higher calorie than vegetables - watch portions for weight loss
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