Brown rice calories 1 cup – Find calories, carbs, nutritional contents and glycemic index of 1 cup uncooked brown rice here. Brown rice is a whole grain that is typically higher in fibre and lowers in calories than white rice. Moreover, iIt has a nutty flavour and can be cooked in various ways, including pulao, risotto, or sushi rice. Furthermore, brown rice is also a good source of thiamin, niacin, vitamin B6, and vitamin E.
Brown rice calories 1 cup uncooked and nutrition compared with male and female DRI (Dietary Reference Intake)
Serving size: 200 gm or 1 cup brown rice uncooked or raw
Water – 18.66 gm.
Brown rice calories 1 cup
Calories in 1 cup brown rice are 706.95 kCal; as much as 35.35 % of male DRI of 2000 kCal. Further, it can attain 47.13 % of female DRI of 1500 kCal.
Protein forms 10.37 % of the calories
Carbs form 84.65 % of the calories in 1 cup brown rice.
Fats form 3.16 % of the calories.
Macros in 1 cup brown rice
a. Protein in 1 cup brown rice is 18.32 gm, which is 24.43 % of male DRI of 75 gm. Further, it can complete 32.57 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.
b. Carbs in 1 cup brown rice are 149.60 gm, therefore, is 54.40 % of male DRI of 275 gm. Thus, it can achieve 72.53 % of female DRI of 206.25 gm. In general, carbohydrates DRI is 55% of calories.
c. Fats in 1 cup brown rice are 2.48 gm, notably 3.72 % of male DRI of 66.67 gm. As a result, a woman gets 4.96 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The fibre in 1 cup brown rice is 8.86 gm, thus 23.32 % of male DRI of 38 gm. On the other hand, females get 35.44 % of female DRI of 25 gm.
e. Soluble Fibre is 1.64 gm, which is 16.40 % of male DRI of 10 gm. Additionally, females will get 16.63 % of female DRI of 9.86 gm.
f. Total Free Sugar is 1.38 gm, which is 2.30 % of male DRI of 60 gm and 2.76 % of female DRI of 50 gm.
Vitamins in 1 cup brown rice
a. Vitamin A – 0.00 mcg.
b. Thiamine (Vitamin B1) – 0.54 mg, which is 45.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 49.09 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.12 mg, therefore, is 9.23 % of male DRI of 1.3 mg. Besides, women also get 10.91 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 6.80 mg, notably 42.50 % of male DRI 16 mg and 48.57 % of female DRI 14 mg.
e. Pyridoxine (Vitamin B6) – 0.74 mg, thus is 56.92 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 2.76 mcg, therefore, is 9.20 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 23.02 mcg, as much as 5.76 % 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.
k. Alpha-tocopherol (Vitamin E) – 1.38 mg, thus is 9.20 % of DRI of 15 mg for males and females.
l. Vitamin K – 4.00 mcg, as much as 3.33 % of male DRI of 120 mcg and 4.44 % of female DRI of 90 mcg.
Minerals in 1 cup brown rice
a. Calcium – 21.86 mg, which is 2.19 % of DRI of 1000 mg for males and females.
b. Phosphorus – 534.00 mg, therefore, is 76.29 % of DRI of 700 mg for males and females.
c. Iron – 2.04 mg, notably 25.50 % male DRI of 8 mg and 11.33 % female DRI of 18 mg.
d. Magnesium – 187.82 mg, thus is 46.96 % of male DRI of 400 mg and 60.59 % of female DRI of 310 mg.
e. Copper – 740.00 mcg, as much as 82.22 % of DRI of 900 mcg for males and females.
f. Manganese – 3.40 mg, 147.83 % male DRI of 2.3 mg, and 188.89 % female DRI of 1.8 mg.
g. Molybdenum – 0.11 mcg, therefore, is 0.24 % of DRI of 45 mcg for males and females.
h. Zinc – 3.36 mg, notably 30.55 % of male DRI of 11 mg. At the same time, women get 42.00 % of female DRI of 8 mg.
i. Chromium – 10.00 mcg, thus is 28.57 % of male DRI of 35 mcg. Besides, women too get 40.00 % of female DRI of 25 mcg.
j. Selenium – 4.52 mcg, as much as 8.22 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 398.00 mg, as much as 8.47 % of DRI of 4700 mg for males and females.
m. Sodium – 7.28 mg, 0.49 % of DRI of 1500 mg for males and females.
n. Omega 3 – 32.20 mg, therefore, is 5.37 % of DRI of 600 mg for males and females,
o. Omega 6 – 980.00 mg, not only 163.33 % of DRI of 600 mg for males and females.
9 essential amino acids protein in 1 cup brown rice uncooked
Histidine
Histidine in 1 cup brown rice is 864.704 mg which translates to the following.
a. 172.94 % of DRI of 500 mg for an adult weighing 50 kg.
b. 144.12 % of DRI of 600 mg for a grown-up weighing 60 kg.
c. 123.53 % of DRI of 700 mg for a person of weight 70 kg.
d. 108.09 % of DRI of 800 mg for an adult weighing 80 kg.
lsoleucine
lsoleucine in 1 cup brown rice is 1494.912 mg which works out as follows.
a. 298.98 % of DRI of 500 mg for a person weighing 50 kg.
b. 249.15 % of DRI of 600 mg for an adult weighing 60 kg.
c. 213.56 % of DRI of 700 mg for an individual weighing 70 kg.
d. 186.86 % of DRI of 800 mg for an individual weighing 80 kg.
Leucine
Leucine in 1 cup brown rice is 3077.76 mg, and its adequacy is as follows.
a. 439.68 % of DRI of 700 mg for a person weighing 50 kg.
b. 366.40 % of DRI of 840 mg for an adult weighing 60 kg.
c. 314.06 % of the requirement of 980 mg for an adult with a weight of 70 kg.
d. 274.80 % of DRI of 1120 mg for a person weighing 80 kg.
Lysine
Lysine in 1 cup brown rice is 1330.032 mg which completes our nutrition as follows.
a. 21.67 % of DRI of 600 mg for an adult weighing 50 kg.
b. 184.73 % of DRI of 720 mg for an adult weighing 60 kg.
c. 158.34 % of DRI of 840 mg for a person of weight 70 kg.
d. 138.55 % of DRI of 960 mg for an adult weighing 80 kg.
Methionine & Cystine
Methionine & Cystine in 1 cup brown rice is 1615.824 mg, and its nutrition is as follows.
a. 248.59 % of DRI of 650 mg for a person weighing 50 kg.
b. 207.16 % of DRI of 780 mg for a person weighing 60 kg.
c. 177.56 % of DRI of 910 mg for an individual weighing 70 kg.
d. 155.37 % of DRI of 1040 mg for an individual weighing 80 kg.
Phenylalanine & Tyrosine
Phenylalanine & Tyrosine in 1 cup brown rice is 3612.704 mg, and the right amount is as follows.
a. 516.10 % of DRI of 700 mg for an adult person weighing 50 kg.
b. 430.08 % of DRI of 840 mg for an adult weighing 60 kg.
c. 368.64 % of the requirement of 980 mg for an adult with a weight of 70 kg.
d. 322.56 % of DRI of 1120 mg for a person weighing 80 kg.
Threonine
Threonine in 1 cup brown rice is 1238.432 mg, and its adequacy is as follows.
a. 353.84 % of DRI of 350 mg for an adult individual weighing 50 kg.
b. 294.86 % of DRI of 420 mg for an adult weighing 60 kg.
c. 252.74 % of DRI of 490 mg for a person of weight 70 kg.
d. 221.15 % of DRI of 560 mg for an adult weighing 80 kg.
Tryptophan
Tryptophan in 1 cup brown rice is 366.4 mg, and its value can be summarised as follows.
a. 209.37 % of DRI of 175 mg for an individual person weighing 50 kg.
b. 174.48 % of DRI of 210 mg for another adult weighing 60 kg.
c. 149.55 % of DRI of 245 mg for an individual weighing 70 kg.
d. 130.86 % of DRI of 280 mg for an individual weighing 80 kg.
Valine
Valine in 1 cup brown rice is 2462.208 mg, whose sufficiency is as follows.
a. 492.44 % of DRI of 500 mg for an adult weighing 50 kg.
b. 410.37 % of DRI of 600 mg for an adult weighing 60 kg.
c. 351.74 % of the requirement of 700 mg for an adult with a weight of 70 kg.
d. 307.78 % of DRI of 800 mg for a person weighing 80 kg.
Carbs in 1 cup brown rice
Total available carbs in 1 cup brown rice – 144.00 gm.
Total Starch – 142.62 gm, which is 99.04 % of total carbs in 1 cup brown rice
Total Free Sugar – 1.38 gm, which is 0.96 % of total carbs in 1 cup brown rice
Details of free sugars in 1 cup brown rice
a. Fructose – 0.00 gm, which is 0.00 % of total carbs in 1 cup brown rice
b. Glucose – 1.10 gm, which is 0.76 % of total carbs in 1 cup brown rice
c. Sucrose – 0.28 gm, which is 0.19 % of total carbs in 1 cup brown rice
d. Maltose – 0.00 gm, which is 0.00 % of total carbs in 1 cup brown rice
Sum of Total Free Sugar – 1.38 gm, which is 0.96 % of total carbs in 1 cup brown rice
Glycemic index of 1 cup brown rice
Finally, the glycemic index of brown rice is 58, and the glycemic load is 26 [PMID: 33414403].
Note
DRI Values are for a healthy adult. Dietary guidelines may change as per age, physical activities and gender. Nutritional values of 1 cup brown rice are from IFCT, approximate and may have variance.
