Find out how many calories in brown rice are. Discover detailed nutrition in brown rice and tips on brown cooking rice here.
Brown rice was first domesticated in the Andes of South America about 10,000 years ago. It has a nuttier flavour and more complex carbohydrates than white rice. Moreover, brown rice is a good source of fibre, magnesium, iron, and other vitamins and minerals.
Nutritional benefits of brown rice
Regarding healthy eating, brown rice is often left out in favour of its white counterpart. However, brown rice is a grain that should not be overlooked. Here are four reasons why you should start incorporating more brown rice into your diet.
Firstly, Brown rice has more nutrients than white rice. One cup of cooked brown rice contains just 212 calories and 2.66 grams of fibre. Further, brown rice is a good source of thiamin, niacin, and vitamin B6.
Brown rice has a lower glycemic index than white rice. The glycemic index (GI) measures how quickly food raises blood sugar levels. Foods with a high GI (glycemic index) are bad for people with diabetes or prediabetes because they can cause blood sugar spikes.
Here is the details nutrition of brown rice, including its calories.
Nutrition in brown rice compared with male and female DRI (Dietary Reference Intake)
Serving size: 100 gm raw uncooked brown rice
Water – 9.33 gm.
Calories in brown rice
Calories in brown rice are 353.48 kCal; as much as 17.67 % of male DRI of 2000 kCal. Further, it can attain 23.57 % of female DRI of 1500 kCal.
a. Protein forms 10.37 % of the brown rice calories.
b. Carbs form 84.64 % of the calories in brown rice.
c. Fats form 3.16 % of the calories in brown rice.
Macros in brown rice
a. Protein in brown rice is 9.16 gm, which is 12.21 % of male DRI of 75 gm. Further, it can complete 16.28 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.
b. Carbs in brown rice are 74.80 gm, therefore, it is 27.20 % of male DRI of 275 gm. Thus, it can achieve 36.27 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.
c. Fats in brown rice are 1.24 gm, notably 1.86 % of male DRI of 66.67 gm. As a result, a woman gets 2.48 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The fibre in brown rice is 4.43 gm, thus is 11.66 % of male DRI of 38 gm. On the other hand, females get 17.72 % of female DRI of 25 gm.
e. Soluble Fibre is 0.82 gm, which is 8.20 % of male DRI of 10 gm. Additionally, females will get 8.32 % of female DRI of 9.86 gm.
f. Total Free Sugar is 0.69 gm, which is not only 1.15 % of male DRI of 60 gm but also 1.38 % of female DRI of 50 gm.
Vitamins in brown rice
a. Vitamin A – 0.00 mcg, as much as 0.00 % of male DRI of 900 mcg. Furthermore, women can get 0.00 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.27 mg, which is 22.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 24.55 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.06 mg, therefore, is 4.62 % of male DRI of 1.3 mg. Besides, women also get 5.45 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 3.40 mg, notably 21.25 % of male DRI of 16 mg and 24.29 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.37 mg, thus is 28.46 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 1.38 mcg, therefore, is 4.60 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 11.51 mcg, as much as 2.88 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg, which is 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 0.00 mg, therefore, is 0.00 % of male DRI of 90 mg. Further, it is 0.00 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.00 mcg, notably 0.00 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.69 mg, thus is 4.60 % of DRI of 15 mg for males and females.
l. Vitamin K – 2.00 mcg, as much as 1.67 % of male DRI of 120 mcg and 2.22 % of female DRI of 90 mcg.
Minerals in brown rice
a. Calcium – 10.93 mg, which is 1.09 % of DRI of 1000 mg for males and females.
b. Phosphorus – 267.00 mg, therefore, is 38.14 % of DRI of 700 mg for males and females.
c. Iron – 1.02 mg, notably 12.75 % of male DRI of 8 mg and 5.67 % of female DRI of 18 mg.
d. Magnesium – 93.91 mg, thus is 23.48 % of male DRI of 400 mg and 30.29 % of female DRI of 310 mg.
e. Copper – 370.00 mcg, as much as 41.11 % of DRI of 900 mcg for males and females.
f. Manganese – 1.70 mg, which is 73.91 % of male DRI of 2.3 mg and 94.44 % of female DRI of 1.8 mg.
g. Molybdenum – 0.05 mcg, therefore, is 0.11 % of DRI of 45 mcg for males and females.
h. Zinc – 1.68 mg, notably 15.27 % of male DRI of 11 mg. At the same time, women get 21.00 % of female DRI of 8 mg.
i. Chromium – 5.00 mcg, thus is 14.29 % of male DRI of 35 mcg. Besides, women too get 20.00 % of female DRI of 25 mcg.
j. Selenium – 2.26 mcg, as much as 4.11 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 199.00 mg, as much as 4.23 % of DRI of 4700 mg for males and females.
m. Sodium – 3.64 mg, which is 0.24 % of DRI of 1500 mg for males and females.
n. Omega 3 – 16.10 mg, therefore, is 2.68 % of DRI of 600 mg for males and females,
o. Omega 6 – 490.00 mg, not only 81.67 % of DRI of 600 mg for males and females.
DRI Values are for a healthy adult. Nutritional requirements may change as per gender, age and physical activities. Nutritional values of brown rice are from IFCT, approximate and may have variance.
Cooking tips for brown rice
Cooking brown rice is a little different from cooking white rice. The water-to-grain ratio is a bit higher and takes a bit longer to cook. However, the result is worth it! Here are some tips for cooking perfect brown rice:
a. Use a ratio of 2:1 cups water to grain or a little more
b. Before adding the brown rice, bring the water to a boil.
c. Reduce the flame and cook until all the water is absorbed about 30-40 minutes.
d. Fluff with a fork before serving.
In conclusion, adding brown rice to your diet can provide various health benefits. It is a good source of fibre, vitamins, and minerals, and it can help regulate blood glucose levels and reduce the hazard of heart disease and other chronic diseases. Brown rice is also a low-GI food, so it can help keep you feeling full after eating and may help with weight loss. So why not add some brown rice to your next meal?