Calories in brown rice

Cooked, no added fat. 123 kcal (515 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Brown rice is whole-grain rice with the bran layer left on. Cooked, it has 123 kcal (515 kJ) per 100 g, almost all from starch, with a little protein and very little fat. It is not a low-calorie alternative to white rice, but it keeps more fibre, and a cup supplies a useful share of magnesium and niacin.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• A cup of cooked brown rice (195 g) has about 240 kcal (1004 kJ); half a cup (98 g) has about 121 kcal (504 kJ).
• Calories are almost the same as white rice: cooked white rice has about 129 kcal per 100 g in USDA data. Brown rice has more fibre, 1.0 g versus 0.4 g per 100 g.
• Check whether a figure is raw or cooked. Raw brown rice has about 367 kcal per 100 g, roughly three times the cooked value, because cooked rice is mostly absorbed water.
• This data assumes rice cooked with salt, giving about 200 mg of sodium per 100 g. Rice cooked in unsalted water is almost sodium-free, as raw brown rice has only about 5 mg.

Converting these figures

One 1 cup, cooked of brown rice is 240 kcal, which is 1,004 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 194 g of brown rice to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.