Is brown rice high in protein?

Per calorie, brown rice ranks #428 of 536 everyday foods in the USDA data Imi uses, with 2.2 g of protein per 100 calories. Foods with about 10 g or more per 100 calories are very protein-dense.

How many calories are in brown rice?

1 cup (195 g) has about 240 calories, with 2 g of fat and 49.9 g of carbohydrate, per USDA FoodData Central.

How much protein is in brown rice? 5.3 g per 1 cup

Q: How much protein is in brown rice?

1 cup (195 g) of brown rice has 5.3 g of protein and 240 calories: about 2.2 g of protein per 100 calories, which is low.

At a glance

5.3 g protein and 240 calories per 1 cup (195 g).
2.2 g protein per 100 calories: #428 of 536 foods in our USDA list, #46 of 57 in grains & bread.
3.1 g fiber and 8 mg sodium per serving.

What is brown rice like to eat?

Brown rice is whole-grain rice with the bran layer left on, giving it a nutty flavor and chewier texture. It works in bowls, stir-fries and salads anywhere you would use white rice.

How can you eat more brown rice?

Try this

Use as the base of a grain bowlServe with a stir-fryMix into a rice and bean saladStuff into peppers with ground turkey

Is brown rice good on a GLP-1?

Brown rice is chewier than white, so on gentle days a smaller portion cooked soft or white rice may be easier. Protein density matters more when your appetite is small: see protein on a GLP-1.

How does brown rice compare?

Food	Serving	Protein	Calories	Protein per 100 kcal
Brown rice	1 cup	5.3 g	240	2.2 g
White rice	1 cup	4.3 g	205	2.1 g
Quinoa	1 cup	8.1 g	222	3.7 g
Black beans	1/2 cup	5.9 g	98	6 g

Close to brown rice per calorie: walnuts (2.2 g), sweet potato (2.2 g), watermelon (2 g).

Compare more foods with the protein finder, or see protein in every food we cover.

What should you look for when you buy it?

Brown rice takes longer to cook, so precooked pouches or frozen cooked rice can save time.

What's the full nutrition for brown rice?

Nutrient	Per 1 cup (195 g)	Per 100 g	% Daily Value
Calories	240	123
Protein	5.3 g	2.7 g	11%
Fat	2 g	1 g
Saturated fat	0.6 g	0.3 g	3%
Carbohydrate	49.9 g	25.6 g
Fiber	3.1 g	1.6 g	11%
Sugar	0.4 g	0.2 g
Sodium	8 mg	4 mg	0%
Calcium	6 mg	3 mg	0%
Iron	1.1 mg	0.56 mg	6%
Vitamin B12	0 mcg	0 mcg	0%
Vitamin D	0 mcg	0 mcg	0%

USDA FoodData Central, SR Legacy: "Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.

General education about food, not medical advice. If you have kidney disease or another condition that affects protein, talk to your doctor or a registered dietitian about your own needs.

Sources (3)