According to dietician Jane, “One 100g serving of cooked brown rice contains 112 calories.”
As a highly nutritious whole grain, brown rice offers fiber, antioxidants, and B vitamins.
With just 112 calories per 100g serving, it can be part of a healthy weight loss diet.
Keep reading to discover more about the impressive nutritional benefits of brown rice,
How to cook it perfectly, and creative recipes to enjoy its nutty flavor.
You’ll learn why dieticians recommend brown rice as a staple carbohydrate over white rice.
Understand what makes it so much healthier and how to integrate it into balanced meals for sustained energy.
KEY TAKEAWAY
Brown rice contains approximately 112 calories in a 100g serving, making it a nutritious and calorie-conscious choice for a balanced diet. (1)
Understanding this caloric content allows for informed and healthy meal planning.
Exactly How Many Calories Are in 100g Cooked Brown Rice?
Brown rice contains 112 calories per 100g serving.
This nutritious whole grain has fiber, antioxidants, vitamins, and minerals.
With just 112 calories per serving, brown rice can be part of a healthy weight loss diet.
One 100g serving of cooked long grain brown rice has 2.8g of dietary fiber.
This accounts for 11% of the recommended daily value.
Brown rice is also low in fat, with only 0.9g of saturated fat per serving.
When preparing a serving of brown rice, check nutrition labels for exact calorie counts.
Different brands and varieties can range from 110 to 120 calories per 100g cooked serving.
Compare this to white rice, which has 130 calories per 100g serving.
Brown rice has more nutrition for fewer calories.
Does Brown Rice Help or Hinder Your Diet?
Brown rice helps diets by providing filling fiber, energizing carbs, and essential nutrients. (2)
The whole grain cooked brown rice supports weight loss.
One serving contributes significant percentages of manganese, selenium, magnesium and niacin to meet daily nutritional needs.
The 2.8g of dietary fiber per serving also helps you feel full.
Additionally, brown rice takes longer to digest than refined grains like white rice.
This helps control blood sugar and hunger after meals.
The complex carbs provide sustained energy instead of spikes and crashes.
So add nutty, chewy brown rice to your diet.
It hinders unwanted weight gain, not helps it.
Brown rice provides perfect nutrition to complement proteins and veggies.
It keeps you satisfied while delivering vitamins, minerals and antioxidants.
Fiber Facts: How Brown Rice Keeps You Feeling Full
Brown rice contains 2.8g of dietary fiber per 100g serving.
This insoluble fiber helps you feel satisfied and full after eating.
Foods high in fiber like brown rice stabilize blood sugar levels instead of spiking and crashing them.
The fiber content also slows digestion, keeping you fuller longer after meals.
This is why brown rice and other whole grains help with healthy weight management.
They provide volume without excess calories.
Compare fiber in brown rice to white rice, which has only 0.4g per serving.
Brown rice has seven times more filling fiber! This makes it one of the best sources of energizing complex carbohydrates.
So if you want to lose weight or control hunger, choose nutty brown rice over white.
Its filling fiber facts will keep you feeling satisfied for hours after eating.
The Manganese-Packed Power of Whole Grains
One serving of brown rice contains 88% of your daily manganese needs.
This essential mineral helps the body process carbs, cholesterol and amino acids.
Whole grains like long grain brown rice pack high levels of manganese.
This activates antioxidants to protect your cells from damage.
Manganese also keeps your brain functioning optimally while supporting bone health.
Just one 100g serving of cooked brown rice delivers 1.8 mg.
Compare enriched white rice, which supplies no manganese or fiber.
Processed grains lose nutrition despite fortifications.
So enjoy manganese-rich brown rice and whole grains.
Their impressive vitamin and mineral content powers better health.
Tasty brown rice provides this nutrition along with gut-filling fiber in each nutritious bite.
Protect Your Heart with the Nutrients in Brown Rice
Brown rice contains heart-healthy folic acid, magnesium, and niacin per serving.
These nutrients keep arteries clear while lowering blood pressure and heart disease risk.
Just one cup of cooked long grain brown rice provides 14% of daily folic acid intake.
This B vitamin protects against stroke and helps red blood cells deliver oxygen.
The magnesium in brown rice relaxes blood vessels too.
A serving contains 21% of your daily magnesium, which prevents plaque buildup.
Brown rice also delivers niacin to raise good HDL cholesterol.
Together, these nutrients protect your ticker.
So swap white rice for brown to safeguard your heart.
Brown rice’s nutrients keep arteries clear, blood pressure in check, and cholesterol balanced.
Can Brown Rice Help Manage Blood Sugar Levels?
Yes, nutritious brown rice can help manage healthy blood sugar levels in several ways.
Its insoluble fiber slows digestion, preventing the spikes and crashes caused by processed carbs.
Fiber also helps you feel full and satisfied after eating.
This steadies blood sugar while controlling calorie intake and weight.
The magnesium in brown rice further helps the body process carbs and sugar.
Brown rice takes longer to break down than refined grains too.
Its nutty texture and whole bran provide sustained energy.
This gives your body time to convert carbs to fuel without overwhelming your system.
So choose brown rice over white to maintain stable blood sugar levels.
Its filling fiber, steady digestion, and nutrient support outperform processed options.
Just watch your portions and enjoy brown rice’s benefits.
Is Brown Rice Really Better for Weight Loss?
Yes, brown rice is better for weight loss than white rice.
With only 112 calories per serving, nutty brown rice fits into any diet.
Its insoluble fiber also curbs overeating by making you feel full.
Just one 100g portion of cooked brown rice contains 2.8g of gut-filling fiber.
This slows digestion so you stay satisfied for hours after a meal.
Fiber also stabilizes blood sugar highs and crashes.
Additionally, the nutrients in chewy brown rice fuel your body with steady energy.
This prevents you from needing sugary pick-me-ups between meals.
Brown rice stops cravings in their tracks!
So swap refined white rice for wholesome brown to lose or manage weight.
Calorie-sparse, fiber-rich brown rice supports your slim-down goals.
Its satisfying texture and nutrition keep hunger at bay.
Gluten-Free Whole Grains: Brown Rice’s Secret Benefit
As a naturally gluten-free grain, brown rice offers a nutritious carbohydrate option for those avoiding gluten.
This whole grain provides B vitamins, manganese, selenium and magnesium without wheat or barley.
Whether you have celiac disease or a gluten sensitivity, brown rice won’t cause adverse reactions.
Its hearty texture and nutty flavor make gluten-free diets more enjoyable.
Brown rice also aids digestion with almost 3g of fiber per serving.
This insoluble fiber normalizes bowel movements and relieves constipation.
So rely on nourishing brown rice for gluten-free vitamins, minerals and complex carbs.
Cook up fluffy brown rice pilafs, fried brown rice or brown rice salad.
With brown rice on the menu, gluten-free eating provides delicious nutrition.
Frequently Asked Questions
What are the nutrition facts for 100g of cooked brown rice?
Cooked brown rice is high in general nutrition advice.
A single serving of 100g provides about 110 calories and contributes carbs, protein, and vitamins/minerals to the daily diet.
It is also naturally gluten free and has more fiber than white rice.
What counts as a serving size of brown rice?
A standard rice nutrition serving size of cooked brown rice is typically 1/2 cup or 100g.
This amount per serving can vary depending on rice types, but around 100g is commonly used for general nutrition advice.
Always check the amount per serving stated on rice packages and nutritional info.
How does brown rice compare to cooked white rice nutrition-wise?
Brown rice versus white rice shows that brown rice contains more daily intake, fiber, vitamins and minerals than its white rice counterpart.
While calories and total carbohydrate per serving are similar, brown rice has more fiber, vitamins B1, B3, B6, iron, and magnesium than cooked white rice.
It also has less difference between brown rice and white in energy density yet provides more nutrition per serving.
What kinds of brown rice are there?
The main types of brown rice available include short grain, medium grain, and long grain brown rice.
Short grain brown rice has a sticky texture once cooked rice, while long grain brown rice has a firmer texture.
Medium grain brown rice nutrition falls in between.
Wild rice is technically not rice but a type of marsh grass but is commonly grouped with rice varieties.
What are the potential health benefits of brown rice?
Some studied brown rice health benefits include increased fiber than white rice, which aids digestion.
It also provides essential amino acids, magnesium, selenium, vitamins/minerals that support heart health, weight management efforts, and help normalize blood sugar levels.
Preliminary research also suggests brown rice may help reduce cholesterol 0mg and support a gluten free, low glycemic diet.
Is brown rice gluten-free?
Yes, all types of brown rice are 100% naturally gluten free.
Since rice does not contain any of the protein structures that can trigger celiac disease or non-celiac gluten sensitivity, it is considered safe for those on a medically reviewed gluten free diet.
How does the nutrition of brown rice compare to other whole grains?
While brown rice is nutritious, there are also healthy whole grain alternatives like quinoa, oats, barley that provide a vitamin/mineral dense nutrition profile.
Brown rice is moderate in protein and fiber compared to other whole grains.
It also has a lower glycemic index and energy density making it a filling, nutrient dense option for meals and snacks.
Is brown rice fattening?
No, brown rice itself is not inherently fattening.
Like all carbohydrate-containing foods, brown rice provides calories – approximately 110 calories per 1/2 cup (100g) serving.
However, it also contains fiber and takes longer to digest, providing steady energy release.
When eaten as part of a balanced diet in sensible portions, brown rice fat content is quite low.
Overall its fiber content makes it less energy dense than white rice while still being nutrient dense.
Moderation is key for weight management.
Conclusion
With just 112 calories per 100g serving, nutritious brown rice can be part of any healthy diet.
Its impressive nutrition offers manganese, selenium, magnesium, fiber, and more.
Brown rice supports weight loss goals thanks to its satisfying complex carbs and gut-filling fiber.
Unlike refined white rice, brown rice provides steady energy to curb cravings.
Its nutrients also protect your heart while managing blood sugar highs and lows.
For an energizing, gluten-free carbohydrate, turn to tasty brown rice.
Cook up brown rice pilafs, stir fries, salads and more.
With so many benefits in each nutty bite, this whole grain is a winner.
What brown rice recipes will you try next? Let us know in the comments!
References
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
- https://www.webmd.com/diet/health-benefits-brown-rice#:~:text=Adding%20brown%20rice%20as%20a,while%20taking%20in%20fewer%20calories.
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- https://milkwoodrestaurant.com/calories-in-cooked-brown-rice-pasta/
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- https://milkwoodrestaurant.com/cooked-white-rice-calories-100g/
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I’m Mary R. Q. , a seasoned professional chef dedicated to elevating home cooking experiences. Through my expertise in the culinary arts, I provide practical cooking tips and insightful reviews of kitchen utensils on my blog, milkwoodrestaurant.com. As a passionate advocate for transforming everyday meals into extraordinary culinary adventures, I aim to empower home cooks with the knowledge and tools they need to create delicious and memorable dishes. I’m also an author of the book “1,001 Kitchen Tips & Tricks: Helpful Hints for Cooking, Baking, and Cleaning (1,001 Tips & Tricks)” which is sold on Amazon. Join me on a flavorful journey as we explore the art of cooking and the essential tools that make it a joy.
