Discover how much protein in brown rice 100g and essential amino acids in it. If you’re looking for a healthier grain option, brown rice might be worth considering. Compared to white rice, it has more fiber and is less likely to spike blood sugar levels. It’s also a good source of minerals like magnesium and potassium.
Is brown rice a good source of protein?
Brown rice is a good source of protein than white rice. 100g of brown rice has 9.16 grams of protein. Whereas 100g white rice ha 7.94 grams protein. It is a good addition if you are on calories control diet.
Further, brown rice also contains essential amino acids, which are the building blocks of protein. These amino acids are important for muscle growth, tissue repair, and other body functions. Let’s see the detail of protein in brown rice 100g here.
Protein in brown rice, how much?
Serving size – 100 gm raw brown rice
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.
Protein including amino acids forms 10.37 % of the 353.5 kcal in brown rice.
9 essential amino acids protein in brown rice 100g
Histidine
Histidine in brown rice is 216.176 mg which translates to the following.
a. 43.24 % of DRI of 500 mg for an adult weighing 50 kg.
b. 36.03 % of DRI of 600 mg for a grown-up weighing 60 kg.
c. 30.88 % of DRI of 700 mg for a person of weight 70 kg.
d. 27.02 % of DRI of 800 mg for an adult weighing 80 kg.
lsoleucine
lsoleucine in brown rice is 373.728 mg which works out as follows.
a. 74.75 % of DRI of 500 mg for a person weighing 50 kg.
b. 62.29 % of DRI of 600 mg for an adult weighing 60 kg.
c. 53.39 % of DRI of 700 mg for an individual weighing 70 kg.
d. 46.72 % of DRI of 800 mg for an individual weighing 80 kg.
Leucine
Leucine in brown rice is 769.44 mg and its adequacy is as follows.
a. 109.92 % of DRI of 700 mg for a person weighing 50 kg.
b. 91.60 % of DRI of 840 mg for an adult weighing 60 kg.
c. 78.51 % of the requirement of 980 mg for an adult with a weight of 70 kg.
d. 68.70 % of DRI of 1120 mg for a person weighing 80 kg.
Lysine
Lysine in brown rice is 332.508 mg which completes our nutrition as follows.
a. 55.42 % of DRI of 600 mg for an adult weighing 50 kg.
b. 46.18 % of DRI of 720 mg for an adult weighing 60 kg.
c. 39.58 % of DRI of 840 mg for a person of weight 70 kg.
d. 34.64 % of DRI of 960 mg for an adult weighing 80 kg.
Methionine & Cystine
Methionine & Cystine in brown rice is 403.956 mg and its nutrition is as follows.
a. 62.15 % of DRI of 650 mg for a person weighing 50 kg.
b. 51.79 % of DRI of 780 mg for a person weighing 60 kg.
c. 44.39 % of DRI of 910 mg for an individual weighing 70 kg.
d. 38.84 % of DRI of 1040 mg for an individual weighing 80 kg.
Phenylalanine & Tyrosine
Phenylalanine & Tyrosine in brown rice is 903.176 mg and the right amount is as follows.
a. 129.03 % of DRI of 700 mg for an adult person weighing 50 kg.
b. 107.52 % of DRI of 840 mg for an adult weighing 60 kg.
c. 92.16 % of the requirement of 980 mg for an adult with a weight of 70 kg.
d. 80.64 % of DRI of 1120 mg for a person weighing 80 kg.
Threonine
Threonine in brown rice is 309.608 mg and its adequacy is as follows.
a. 88.46 % of DRI of 350 mg for an adult individual weighing 50 kg.
b. 73.72 % of DRI of 420 mg for an adult weighing 60 kg.
c. 63.19 % of DRI of 490 mg for a person of weight 70 kg.
d. 55.29 % of DRI of 560 mg for an adult weighing 80 kg.
Tryptophan
Tryptophan in brown rice is 91.6 mg and its value can be summarised as follows.
a. 52.34 % of DRI of 175 mg for an individual person weighing 50 kg.
b. 43.62 % of DRI of 210 mg for another adult weighing 60 kg.
c. 37.39 % of DRI of 245 mg for an individual weighing 70 kg.
d. 32.71 % of DRI of 280 mg for an individual weighing 80 kg.
Valine
Valine in brown rice is 615.552 mg whose sufficiency is as follows.
a. 123.11 % of DRI of 500 mg for an adult weighing 50 kg.
b. 102.59 % of DRI of 600 mg for an adult weighing 60 kg.
c. 87.94 % of the requirement of 700 mg for an adult with a weight of 70 kg.
d. 76.94 % of DRI of 800 mg for a person weighing 80 kg.
Conclusion
Brown rice contains 15% more protein than white rice with little difference in calories.
