grain · Serving 1 cup cooked
Brown rice (cooked)
Brown rice scores a Good 60/100 on FoodScore. It is a whole grain with beneficial fiber and protein, and no added sugar or saturated fat.
60
Good
FoodScore / 100
Score breakdown
What it has going for it
Bonuses- Whole food (NOVA 1)+10
What brings the score down
PenaltiesNothing significantly penalised. Well done.
Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).
Nutrition facts
| Nutrient | Per 100g | % DV |
|---|---|---|
| Calories | 123 kcal | — |
| Total fat | 1 g | 1% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | — |
| Fiber | 1.6 g | 6% |
| Protein | 2.7 g | 5% |
| Added sugar | 0 g | 0% |
| Sodium | 4 mg | 0% |
| Potassium | 86 mg | 2% |
| Calcium | 0 mg | 0% |
| Iron | 0.56 mg | 3% |
| Magnesium | 39 mg | 9% |
| Phosphorus | 103 mg | 8% |
| Zinc | 0.71 mg | 6% |
| Vitamin A | 0 % | 0% |
| Vitamin C | 0 % | 0% |
| Vitamin D | 0 % | 0% |
| Vitamin E | 0 % | 0% |
| Vitamin K | 0 % | 0% |
| Vitamin B12 | 0 % | 0% |
| Folate | 0 % | 0% |
| Riboflavin | 0 % | 0% |
| Omega-3 | 0 g | — |
Eat this instead
Higher-scoring foods in the same category.
Frequently asked questions
- Is brown rice good for you?
- Yes, brown rice is a whole grain, contributing fiber and protein to your diet. It's minimally processed (NOVA 1) and contains no added sugar or saturated fat.
- Is brown rice good for weight loss?
- Brown rice can be part of a weight loss diet. Its fiber content (1.6g per 100g) can help with satiety, and it's relatively low in calories (123 per 100g) for a grain.
- Is brown rice good for diabetes?
- Brown rice is a whole grain, which can be a better choice than refined grains for managing blood sugar due to its fiber content. It has no added sugar.
- Is brown rice ultra-processed?
- No, brown rice is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. It retains its natural bran, germ, and endosperm.
Sources: USDA FoodData Central · FDA Nutrition Facts label
Updated 4/19/2026.