1 Cup Cooked Brown Rice Calories And Nutrition

How much is 1 cup cooked brown rice calories? Get the most accurate calorie count for 1 cup of cooked brown rice and its other nutrition facts here.

If you’re looking for a nutritious, whole grain alternative to white rice, look no further than brown rice. Unlike its processed counterpart, brown rice is high in fibre and contains essential vitamins and minerals like thiamin, niacin, and vitamin B6. Moreover, research shows that eating cooked brown rice may offer some health benefits specific to those with diabetes or high cholesterol levels.

For people with diabetes, switching from white rice to brown can help regulate blood sugar levels. This is because brown rice is a low-glycemic food; it doesn’t cause a rapid blood sugar spike like white rice. 

Additionally, people with high cholesterol may benefit from switching to brown rice.

Further, brown rice is a perfect choice if you’re a rice lover and don’t want to miss rice in your meal, even when on a diet.

How much raw brown rice is required to get 1 cup cooked brown rice

About 1/3 cup of raw brown rice is necessary to yield 1 cup cooked brown rice. In other words, for every cup of raw brown rice, you will produce around three cups of cooked brown rice. 

One standard cup measures around 180 grams of raw brown rice. Therefore, to get 1 cup cooked brown rice, you need 60 grams of raw brown rice. Moreover, the water to brown rice ratio should be 2:1 or a little higher to get 1 cup cooked brown rice.

There are some things to remember when cooking brown rice. Firstly, it’s essential to use the correct water ratio to rice. Secondly, the cooking time will vary depending on the pot or pan used. Finally, once the water has come to a boil, reduce the heat and simmer until all the water has been absorbed.

1 cup cooked brown rice calories is around 212 kcal. Brown rice is also a good source of fibre and protein, which can help keep you feeling full after eating it. Due to this, brown rice makes it a good option for those watching their weight or their calorie intake.

1 cup cooked brown rice nutrition facts compared with male and female DRI (Dietary Reference Intake)

Serving size:  60 gm 1 cup raw brown rice + 140 grams water

1 cup cooked brown rice calories

Calories in 1 cup cooked brown rice – 212.09 kCal; as much as 10.60 % of male DRI of 2000 kCal. Further, it can attain 14.14 % of female DRI of 1500 kCal.

a. Protein forms 10.37 % of the calories

b. Carbs form 84.64 % of the calories in 1 cup cooked brown rice.

c. Fats form 3.14 % of the calories.

Macros in 1 cup cooked brown rice

a. Protein in 1 cup cooked brown rice – 5.50 gm, which is 7.33 % of male DRI of 75 gm. Further, it can complete 9.78 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.

b. Carbs in 1 cup cooked brown rice are 44.88 gm; therefore, it is 16.32 % of male DRI of 275 gm. Thus, it can achieve 21.76 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.

c. Fats in 1 cup cooked brown rice are 0.74 gm, notably 1.11 % of male DRI of 66.67 gm. As a result, a woman gets 1.48 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

d. The fibre in 1 cup cooked brown rice is 2.66 gm, thus is 7.00 % of male DRI of 38 gm. On the other hand, females get 10.64 % of female DRI of 25 gm.

e. Soluble Fibre is 0.49 gm, which is 4.90 % of male DRI of 10 gm. Additionally, females will get 4.97 % of female DRI of 9.86 gm.

f. Total Free Sugar is 0.41 gm, which is not only 0.68 % of male DRI of 60 gm but also 0.82 % of female DRI of 50 gm.

Vitamins in 1 cup cooked brown rice

a. Vitamin A – 0.00 mcg.

b. Thiamine (Vitamin B1) – 0.16 mg, which is 13.33 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 14.55 % of female DRI of 1.1 mg.

c. Riboflavin (Vitamin B2) – 0.04 mg, therefore, is 3.08 % of male DRI of 1.3 mg. Besides, women also get 3.64 % of female DRI of 1.1 mg.

d. Niacin (Vitamin B3) – 2.04 mg, notably 12.75 % of male DRI of 16 mg and 14.57 % of female DRI of 14 mg.

e. Pyridoxine (Vitamin B6) – 0.22 mg, thus is 16.92 % of DRI of 1.3 mg for males and females.

f. Biotin (Vitamin B7) – 0.83 mcg, therefore, is 2.77 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 6.91 mcg, as much as 1.73 % of DRI of 400 mcg for males and females.

h. Cobalamin (Vitamin B12) – 0.00 mcg.

i. L-ascorbic acid (Vitamin C) – 0.00 mg.

j. Calciferol (Vitamin D) – 0.00 mcg. Notably, the DRI for males and females is 5 mcg.

k. Alpha-tocopherol (Vitamin E) – 0.41 mg, thus is 2.73 % of DRI of 15 mg for males and females.

l. Vitamin K – 1.20 mcg, as much as 1.00 % of male DRI of 120 mcg and 1.33 % of female DRI of 90 mcg.

Minerals in 1 cup cooked brown rice

a. Calcium – 6.56 mg, which is 0.66 % of DRI of 1000 mg for males and females.

b. Phosphorus – 160.20 mg, therefore, is 22.89 % of DRI of 700 mg for males and females.

c. Iron – 0.61 mg, notably 7.63 % male DRI of 8 mg and 3.39 % female DRI of 18 mg.

d. Magnesium – 56.35 mg, thus is 14.09 % of male DRI of 400 mg and 18.18 % of female DRI of 310 mg.

e. Copper – 222.00 mcg, as much as 24.67 % of DRI of 900 mcg for males and females.

f. Manganese – 1.02 mg, 44.35 % of male DRI of 2.3 mg and 56.67 % of female DRI of 1.8 mg.

g. Molybdenum – 0.03 mcg, therefore, is 0.07 % of DRI of 45 mcg for males and females.

h. Zinc – 1.01 mg, notably 9.18 % of male DRI of 11 mg. At the same time, women get 12.63 % of female DRI of 8 mg.

i. Chromium – 3.00 mcg, thus is 8.57 % of male DRI of 35 mcg. Besides, women too get 12.00 % of female DRI of 25 mcg.

j. Selenium – 1.36 mcg, as much as 2.47 % of DRI of 55 mcg for males and females.

k. Cholesterol – 0.00 mg,

l. Potassium – 119.40 mg, as much as 2.54 % of DRI of 4700 mg for males and females.

m. Sodium – 2.18 mg, which is 0.15 % of DRI of 1500 mg for males and females.

n. Omega 3 – 9.66 mg, therefore, is 1.61 % of DRI of 600 mg for males and females,

o. Omega 6 – 294.00 mg, not only 49.00 % of DRI of 600 mg for males and females.

Disclaimer

Values of DRI are for a healthy adult. Nutritional along with energy requirements may vary as per physical activities, gender and age. Nutritional values of 1 cup cooked brown rice are derived from IFCT, approximate and may have variance.

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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