Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Grains & Cereals
USDA entry: Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Brown rice |
|---|---|
Macronutrients | |
| Calorieskcal | 36718% DV |
| Proteing | 7.5415% DV |
| Total fatg | 3.24% DV |
| Carbohydrateg | 76.328% DV |
| Fibreg | 3.613% DV |
| Total sugarsg | 0.66 |
| Waterg | 11.8 |
Fats | |
| Saturated fatg | 0.5913% DV |
| Monounsaturated fatg | 1.05 |
| Polyunsaturated fatg | 1 |
| Cholesterolmg | 00% DV |
| ALA (omega-3)g | 0.032 |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.968 |
Vitamins | |
| Vitamin Aµg | 00% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.64% DV |
| Vitamin Kµg | 0.61% DV |
| Thiamin (B1)mg | 0.54145% DV |
| Riboflavin (B2)mg | 0.0957% DV |
| Niacin (B3)mg | 6.4941% DV |
| Pantothenic acid (B5)mg | 1.0621% DV |
| Vitamin B6mg | 0.47728% DV |
| Folateµg | 236% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 21.54% DV |
Minerals | |
| Calciummg | 91% DV |
| Ironmg | 1.297% DV |
| Magnesiummg | 11628% DV |
| Phosphorusmg | 31125% DV |
| Potassiummg | 2505% DV |
| Sodiummg | 50% DV |
| Zincmg | 2.1319% DV |
| Coppermg | 0.30234% DV |
| Manganesemg | 2.85124% DV |
| Seleniumµg | 17.131% DV |
Other | |
| Beta-caroteneµg | 0 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 0 |
| Caffeinemg | 0 |
| Ashg | 1.21 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Brown rice |
|---|---|
| PhytatesPhosphate ester | Notable |
| PolyphenolsPolyphenol (class) | Present |
| Resistant starchFermentable carbohydrate | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Brown rice |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Heart Health | Yes |
| Weight Management | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.