FoodScore
0/ 100
Goodgrain· 1 cup cooked

Brown rice (cooked)

Brown rice scores a good 60/100, primarily due to its status as a minimally processed whole grain, providing beneficial fiber and micronutrients without added sugars or unhealthy fats.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Brown rice (cooked) contains 123 kcal per 100 g.
  • Brown rice (cooked) contains 2.7 g of protein per 100 g.
  • Brown rice (cooked) contains 1.6 g of fiber per 100 g.
  • Brown rice (cooked) contains 1.0 g of total fat per 100 g (0.0 g saturated).
  • Brown rice (cooked) contains 0 g of added sugar per 100 g.
  • Brown rice (cooked) provides 4 mg of sodium per 100 g.
  • Brown rice (cooked) provides 86 mg of potassium per 100 g.
  • Brown rice (cooked) provides 39 mg of magnesium per 100 g.
  • Brown rice (cooked) scores 60/100 on FoodScore (good).
  • Brown rice (cooked) is classified as NOVA 1 (unprocessed or minimally processed).
  • A 100g serving of cooked brown rice provides 1.6g of dietary fiber.
  • This whole grain is minimally processed, classified as NOVA 1.
  • It contains only 4mg of sodium and 0g of added sugar per 100g.
  • Brown rice offers 2.7g of protein per 100g, contributing to daily intake.
  • With a FoodScore of 60/100, it is considered a good dietary choice.
  • Scores +13 points above the grain category average (47/100 across 2269 foods).
Fiber
1.6g
6% of Daily Value
Protein
2.7g
5% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
4mg
0% of Daily Value
+
What it brings to the table
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 60

Brown rice achieves a FoodScore of 60 out of 100, placing it in the 'Good' category. This score reflects its strong nutritional profile as a whole grain. A significant contributor to its positive score is its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed, which earns a substantial bonus of +10 points. It contains no added sugar and no saturated or trans fats, which are key factors in avoiding penalties. The fiber content, at 1.6g per 100g, is a positive, though not exceptionally high, contributing to its overall health benefits. Its low sodium content of 4mg per 100g also prevents any sodium-related penalties. While brown rice provides some essential minerals like magnesium (9% DV) and zinc (6% DV), it lacks significant amounts of other micronutrients such as calcium, vitamin D, and vitamin B12, which prevents it from scoring even higher. To achieve a higher score, brown rice would need to naturally contain a broader spectrum of vitamins and minerals in higher concentrations.

Health benefits

What the nutrients in brown rice (cooked) actually do for you, grounded in established dietary science.

Supports Healthy Digestion

Brown rice is a source of dietary fiber, which is essential for maintaining a healthy digestive system. The 1.6g of fiber per 100g serving contributes to regular bowel movements and can help prevent constipation. Fiber adds bulk to stool, making it easier to pass. Dietary guidelines emphasize the importance of consuming adequate fiber for overall gut health. Including foods like brown rice can help individuals meet their daily fiber recommendations, supporting a well-functioning digestive tract.

Aids Blood Sugar Management

As a whole grain, brown rice has a lower glycemic index compared to refined grains, which can be beneficial for blood sugar control. Its fiber content, though modest at 1.6g per 100g, helps slow down the absorption of glucose into the bloodstream, preventing rapid spikes in blood sugar levels. This characteristic makes brown rice a suitable carbohydrate choice for individuals managing diabetes or those aiming to maintain stable energy levels. The absence of added sugars further supports its role in a blood sugar-conscious diet.

Contributes to Heart Health

Brown rice supports heart health through its favorable fat profile and fiber content. It contains zero saturated fat and zero trans fat per 100g, both of which are linked to increased risk of heart disease when consumed in excess. The dietary fiber in brown rice can also play a role in reducing cholesterol levels, particularly LDL or 'bad' cholesterol, by binding to it in the digestive tract. Choosing whole grains like brown rice over refined grains is a key recommendation from health organizations for maintaining cardiovascular wellness.

Supports Weight Management

Brown rice can be a valuable component of a weight management strategy due to its fiber and protein content, and its relatively moderate calorie density. With 1.6g of fiber and 2.7g of protein per 100g, it can contribute to feelings of fullness and satiety, potentially reducing overall calorie intake. The complex carbohydrates in brown rice provide sustained energy, helping to prevent hunger pangs between meals. Replacing refined grains with whole grains like brown rice is often recommended for those seeking to maintain a healthy weight.

How to eat it

Brown rice is a versatile staple in the US diet, commonly served as a side dish, a base for bowls, or an ingredient in various recipes. Its nutty flavor and chewy texture make it a satisfying alternative to white rice. It pairs well with a wide range of proteins and vegetables, offering a foundation for balanced meals. A typical serving size is one cup cooked, which provides a good balance of carbohydrates and fiber.

For best results, rinse brown rice thoroughly before cooking to remove excess starch, then cook with a 2:1 water-to-rice ratio for about 45-50 minutes.
Batch cook a larger quantity of brown rice at the beginning of the week and store it in the refrigerator for up to 4-5 days for quick meal prep.
Combine cooked brown rice with lean protein, plenty of vegetables, and a healthy fat source like avocado or olive oil for a nutritionally complete meal.
Use brown rice as a base for grain bowls, stir-fries, pilafs, or even in salads to add fiber and texture.
To enhance flavor, cook brown rice in vegetable or chicken broth instead of water, or add herbs and spices during cooking.
Things to keep in mind

Brown rice is generally considered safe for most individuals when consumed in normal serving sizes. There are no widely documented common allergies specifically to brown rice. Some individuals sensitive to high-fiber foods might experience mild gastrointestinal discomfort, such as bloating or gas, if they rapidly increase their intake of fiber. However, the fiber content in a typical serving of brown rice is moderate, making this less common. It is important to note that, like all grains, brown rice can contain trace amounts of arsenic from the soil, but this is typically not a concern with a varied diet and proper cooking methods, such as rinsing and using excess water. There are no specific interactions with medications or particular populations for whom brown rice is contraindicated at normal consumption levels.

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Reader questions
Is brown rice healthy?
Yes, brown rice is considered a healthy whole grain. It is minimally processed (NOVA 1) and provides dietary fiber, protein, and essential minerals like magnesium and zinc. It contains no added sugar, saturated fat, or trans fat, contributing to a balanced diet and earning a 'Good' FoodScore of 60/100.
Is brown rice good for weight loss?
Brown rice can be beneficial for weight management. Its fiber and protein content can help promote satiety, making you feel fuller for longer and potentially reducing overall calorie intake. Choosing whole grains like brown rice over refined grains is often recommended as part of a balanced diet for maintaining a healthy weight.
Is brown rice processed?
Brown rice is considered a minimally processed food, classified as NOVA 1. This means it has undergone very little processing, typically only hulling to remove the inedible outer layer, leaving the bran and germ intact. This contrasts with white rice, which has had the bran and germ removed.
How should I cook brown rice?
To cook brown rice, rinse it well, then combine 1 cup of rice with 2 cups of water or broth in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for about 45-50 minutes, or until the liquid is absorbed and the rice is tender. Let it sit for 5-10 minutes off the heat before fluffing with a fork for the best texture and consistency.
What can I use instead of brown rice?
If you're looking for alternatives to brown rice, other whole grains like quinoa, farro, or barley offer similar nutritional benefits, including fiber and protein. For a lower-carb option, cauliflower rice can be a good substitute, though its nutritional profile is different. Each alternative brings its own unique flavor and texture to meals.
Does brown rice have a lot of fiber?
Brown rice provides a moderate amount of fiber, with 1.6g per 100g serving. While not as high as some other fiber-rich foods like beans or certain vegetables, it still contributes to your daily fiber intake, which is important for digestive health and blood sugar regulation. It's a good source of whole grain fiber in a balanced diet.
Is brown rice good for diabetics?
Yes, brown rice can be a good choice for individuals managing diabetes. As a whole grain, it has a lower glycemic index than white rice, meaning it causes a slower and more gradual rise in blood sugar. Its fiber content also aids in glucose absorption, making it a more suitable carbohydrate option for blood sugar management.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-07-01