What is Brown Rice (Cooked)?

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.

Key Highlights

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

Brown Rice (Cooked) Nutrition Facts

Nutrition values per 195 g (195g)

Nutrient	Amount	% Daily Value*
Calories	218	-
Total Fat	0g	0%
Saturated Fat	0g	0%
Cholesterol	mg	0%
Sodium	mg	0%
Total Carbohydrates	45.8g	17%
Dietary Fiber	3.5g	13%
Sugars	0g	-
Protein	5g	10%
Vitamins
Vitamin B6	0.3mg	0%
Minerals
Magnesium	84mg	0%
Selenium	19.1mcg	0%
Phosphorus	162mg	0%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Health Benefits of Brown Rice (Cooked)

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

Brown Rice (Cooked) for Your Health Goals

Discover how Brown Rice (Cooked) can support your specific nutrition and health goals:

🎯

Brown Rice (Cooked) for Energy

Complex carbohydrates provide sustained energy without crash

Relevance: 9.1/10

🎯

Brown Rice (Cooked) for Athletic Performance

Quality carbohydrates fuel exercise and support recovery

Relevance: 8.7/10

🦠

Brown Rice (Cooked) for Gut Health

Fiber and whole grain support healthy digestion

Relevance: 8.2/10

🎯

Brown Rice (Cooked) for Metabolic Health

Whole grain supports healthy blood sugar and metabolism

Relevance: 7.8/10

❤️

Brown Rice (Cooked) for Heart Health

Whole grain fiber supports cardiovascular health

Relevance: 7.4/10

🎯

Brown Rice (Cooked) for Strength

Carbohydrates fuel strength training and muscle recovery

Relevance: 7.1/10

How to Select & Store Brown Rice (Cooked)

🏠 Storage Tips

Store uncooked brown rice in airtight container in cool, dry place for up to 6 months, or refrigerate for up to 1 year
Cooked brown rice keeps refrigerated for 4-6 days or frozen for 6 months
Oil in bran can go rancid, so use within timeframe

Best Ways to Eat Brown Rice (Cooked)

Quick Recipe Ideas

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

Track Brown Rice (Cooked) in Your Diet

Use Nutrivio to log Brown Rice (Cooked) and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.