Brown rice is a whole grain that retains its outer bran and nutrient-dense germ layers, offering dietary fibre, magnesium, and B vitamins (USDA, NIH ODS). Replacing refined white rice with whole brown rice promotes a slower glycemic response and supports metabolic and cardiovascular health (Harvard Nutrition Source).
Supports
Supports Glycemic RegulationPromotes Cardiovascular Health
Calories
365
kcal / 100g
Protein
7.2g
per 100g
Manganese
95%
of daily need
VeganVegetarianGluten-freeLactose-freeNut-free
Recommended intake
How much Brown Rice — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Brown Rice is especially good for
When to be careful
Be careful with Brown Rice if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Brown Rice?
How it works in the body
The mechanisms behind Brown Rice
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Brown Rice maps to body functions
Health benefit
Supports Glycemic Regulation
The intake of intact whole grains rich in dietary fibre slows down carbohydrate digestion and glucose absorption, contributing to lower postprandial glucose spikes compared to refined white rice (NIH ODS, Harvard Nutrition Source).
Health benefit
Promotes Cardiovascular Health
Consuming whole grains provides dietary fibre and magnesium, which contribute to healthy lipid profiles and support long-term vascular health as part of a balanced diet (EFSA, Harvard Nutrition Source).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories365.3kcal
Protein7.2g
Carbohydrates75.5g
Fat3.9g
Fibre0g
Sodium1mg
Vitamins
Vitamin B10.3mg
Vitamin B20.0mg
Vitamin B36.0mg
Vitamin B60.1mg
Minerals
Iron1.5mg
Zinc1.9mg
Copper0.3mg
Calcium10.0mg
Selenium9.7µg
Magnesium124.0mg
Manganese2.8mg
Potassium265.0mg
Phosphorus319.0mg
Show raw per-100 g values
Calories365.25kcal
Protein7.19g
Carbohydrates75.5g
of which sugars0g
Fat3.85g
of which saturates0g
Fibre0g
Sodium1mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
On the plate
Recipes featuring Brown Rice
More recipes featuring Brown Rice are coming soon.
Did you know?
Small facts that change how you look at it
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
Simmer 1:2.25 with water for 40 min.
Toast dry before boiling.
Pair with strongly flavoured toppings.
Things to consider
Context matters
Inorganic arsenic tends to accumulate in the outer bran layer of rice grains; rinsing rice thoroughly, cooking in excess water, and consuming a varied selection of grains helps lower exposure (WHO, Harvard Nutrition Source).
The bran layer contains phytates, which can mildly reduce the bioavailability of minerals such as iron and zinc, though overall dietary variety minimizes potential deficiency risk (NIH ODS, Harvard Nutrition Source).
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
