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 Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
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 Heart Health
Fiber
3.5gSupports heart health by providing essential fiber
Magnesium
84mgSupports heart health by providing essential magnesium
Best Ways to Eat Brown Rice (Cooked) for Heart Health
- 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:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
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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