How Healthy is Brown Rice ?

Here’s the truth about brown rice, a whole grain that often gets overshadowed by trendier grains like quinoa and farro.

health brown rice

Brown rice is a versatile, nutty-flavored whole grain that’s likely tucked away in your kitchen pantry. It’s easy to cook and makes a satisfying side dish to just about any protein or veggie. But how does it stack up nutritionally? Should brown rice be considered a healthy whole

grain, just like quinoa, farro, and freekeh?

Brown Rice Nutrition

According to the USDA, healthy adults need about 3 to 6 ounce-equivalents of whole grains each day. A typical serving (or 1-ounce equivalent) of cooked brown rice equals about ½ cup or 1 ounce dry.  

Here is the nutrition breakdown for a ½ cup serving of cooked medium-grain brown rice, according to the USDA:

Calories 100g

Fat 1g

Saturated fat 0g

Unsaturated fats. 6g

Carbohydrates 23g

Sodium 0g

Sugar 0g

Fiber 2g

Protein 2g

Calcium 0%

Potassium 2% DV

Carbohydrates

Brown rice is a good source of energizing complex carbohydrates. Compared to simple carbohydrates, complex carbohydrates are considered healthier because they contain fiber and are broken down more slowly by the body. If you’re looking to cut carbs, however, you may want to consider whole grains with less carbohydrates, such as oatmeal or bulgur.

Fiber

Incorporating high-fiber foods like brown rice into your diet can help keep you full and prevent overeating. Specifically, brown rice contains insoluble fiber, which helps to keep things moving regularly through your digestive tract.

Manganese

While you won’t see it on nutrition labels, brown rice notches an impressive amount of manganese. One serving of brown rice packs 1.07 mg, or about 50 percent of your recommended daily intake (2.3 mg). In the body, manganese helps with bone formation and also works alongside essential enzymes like DNA and RNA. Additionally, manganese helps convert energy from carbohydrates, fats, and proteins in your body.

Brown Rice vs. White Rice

From a nutrition perspective, brown rice is considered to be a healthier choice than white rice. Brown rice is a whole grain because it’s less processed—the hull is removed, but the bran and the germ remain. White rice, on the other hand, is not a whole grain because its hull, bran, and germ are all removed during processing.

Per serving, white rice and brown rice have about the same amount of carbohydrates and protein. The major difference, however, is fiber content. Brown rice packs a solid amount of fiber for a relatively small serving size, while white rice has none whatsoever. As a result, brown rice is much more satiating than white rice, which is processed more quickly in your body.

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