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How Many Calories in Brown Rice

brown rice Brown Rice is usually talked about as a healthy food which is great for anyone who wishes to burn fat and get lean. However, before you rush to the kitchen and start cooking yourself a steaming bowl of the stuff, it would be good to know how many calories there are in brown rice as well as discover additional nutrition facts about the food.

In this article, I’ll go over the nutrients in brown rice and help you see whether or not this is a food that you should include in your diet. Read this entire article to make sure you know exactly what brown rice is good for, how to buy it to make sure it’s good, and avoid eating bad forms of rice which may make you fat.

Brown Rice Calories and Nutrients

In this article, I’m focusing on Brown Rice. This is also mistaken with wild rice as it hasn’t gone through any processing either. Food manufacturers general refine rice to extend its shelf life. However, the refinement process also reduces much of the nutritional value of rice, depriving it the very nutrients which make it healthy. Refined rice is not a recommended food if you’re trying to lose pounds.

To talk about the nutrients and calories in brown rice, we’ll discuss a cupful of the food which normally weighs in at 195 grams.

Such a cup of brown rice contains 216 calories in total. Additional macronutrients include:

  • 45 grams of carbohydrates
  • 4.5 grams of dietary fiber
  • 2.5 grams of fat
  • 5 grams of protein
  • Less than 1 gram of sugar

As you can see, this is a low fat food that’s not too rich in calories either. In addition, the fiber helps you to remain full and to eat less calories overall during your day.

Other nutrients include:

  • Manganese which is an element that helps to keep the nervous system healthy. A single cup of brown rice provides nearly all the recommended daily dose of Manganese, about 88% of it in total.
  • Magnesium – A cup provides 21% of this element which is important for proper bone health.
  • Phosphorus – This element helps regular blood pressure levels. About 16% of the daily value can be found in brown rice.
  • Selenium – A powerful antioxidant that has many helpful benefits. About 27% of the recommended daily value.

In addition, brown rice also includes the vitamins Thiamin, B6, and Niacin in impressive quantities. You can also get a large part of your recommended daily dose of copper and zinc from brown rice.

Brown Rice Diet – Brown Rice For Weight Loss

Brown rice diets deserve a discussion in their own right. Often, these diets make the claim the eating brown rice helps to detoxify the body and to somehow assist in achieving a fast weight loss. Whether or not this is true is difficult to verify. There’s little doubt that this is a healthy food that, when eaten in moderation and as part of a sensible and balanced diet, can help you lose weight. However, most of these diet plans focus on the rice alone and fail to incorporate it into a healthy diet plan.

Don’t fall for any claims that a plan can help you lose weight in any remarkable speed. Trying to lose 20 pounds in 2 weeks or any such exaggerated claim is not something that’s likely to happen with this kind of routine.

How to Buy Brown Rice

If you can go organic, do so. It may mean that there are less chemicals in your food which is something I always recommend. In addition, while brown rice can last a long time, make sure to buy a product with a use-by date which is far in the future. Keep the product closed or in a sealed container in a cabinet which is not too hot nor too cold. Keeping it dry is very important and will help preserve it for a long time.

In Conclusion

Eating brown rice can be an important ingredient in any diet program. Combine it with vegetables in an assortment of dishes for both taste and health purposes. As far as carbs go, this is one of the healthies choices and more suitable for weight loss than white rice ever is. The amount of calories in brown rice is not too high and it’s overall nutrition value is very beneficial to your body. However, don’t fall for any wild claims about brown rice and fat loss. They are not likely to turn out as true.


Date published: July 24, 2010. Last modified: January 28, 2012

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