Brown Rice calories & macros
123 calories per 100 g · 240 calories per 1 cup cooked (195 g). Brown Rice (long-grain, cooked).
Cooked brown rice is about 123 calories per 100 g, close enough to white rice that the choice between them is not really a calorie decision. What brown rice adds is the bran and germ: more fiber, more magnesium, and a slower rise in blood sugar. A cup lands around 240 calories, and the most common tracking error is logging the dry weight instead of the cooked one — rice roughly triples in weight when cooked.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 cup cooked (195 g) |
|---|---|---|
| Calories | 123 | 240 |
| Protein | 2.7 g | 5.3 g |
| Carbohydrate | 25.6 g | 49.9 g |
| Fat | 1 g | 2 g |
| Fiber | 1.6 g | 3.1 g |
Source: USDA FoodData Central (Rice, brown, long-grain, cooked). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Put brown rice in context
- Work out your daily budget with the TDEE calculator or plan a cut with the calorie-deficit calculator.
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Frequently asked
How many calories in a cup of brown rice?
About 240 calories per cup of cooked long-grain brown rice (195 g), with 5.3 g of protein and 3 g of fiber.
Is brown rice better than white rice for weight loss?
The calorie difference is minor. Brown rice has more fiber and is more filling per calorie, which helps in practice, but neither rice causes or prevents weight loss on its own — portion size does the work.
Should I weigh rice cooked or uncooked?
Either, as long as you use the matching database entry. 100 g of dry rice becomes roughly 300 g cooked, so mixing the two up triples your logged calories in one direction or divides them in the other.