Brown rice is a whole grain that retains its bran and germ layers, resulting in a nuttier flavor and chewier texture compared to white rice. It is a staple in various cuisines worldwide, often used as a side dish, in grain bowls, and as a base for salads. The versatility of brown rice makes it suitable for both savory and sweet dishes, adapting easily to different cooking styles.
In terms of culinary uses, brown rice can be boiled, steamed, or used in pilafs. It often takes longer to cook than white rice, typically requiring about 45 minutes to become tender. Cooking brown rice can enhance the flavor and texture of various meals, making it a popular choice for those seeking to incorporate whole grains into their diet.
Brown rice nutrition is notable for its higher fiber content, vitamins, and minerals, including magnesium and selenium. It is considered more nutritious than white rice due to the presence of bran and germ, which provide essential nutrients. A serving of brown rice can offer complex carbohydrates, making it a filling option for meals.
When it comes to storage, brown rice should be kept in a cool, dry place, preferably in an airtight container to maintain its freshness. Proper storage can help minimize the risk of the natural oils in the bran causing it to go rancid. Understanding how to cook brown rice and its characteristics can enhance your culinary skills and provide a nutritious addition to your meals.
| Energy | |
| Calories 370kcal | 18% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 80g | 22% |
| Fiber 3.60g | 9% |
| Sugar 0.66g | 1% |
| Fat | |
| Fat 3.20g | 4% |
| Saturated 0.59g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 0.00ug | 0% |
| Choline 22mg | 4% |
| Vitamin B1 0.54mg | 45% |
| Vitamin B2 0.10mg | 7% |
| Vitamin B3 6mg | 41% |
| Vitamin B6 0.48mg | 28% |
| Vitamin B9 24ug | 6% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 0.00mg | 0% |
| Vitamin E 0.60mg | 4% |
| Vitamin K 0.60ug | 0% |
| Minerals | |
| Calcium, Ca 9mg | 1% |
| Copper, Cu 0.30mg | 34% |
| Iron, Fe 1.29mg | 12% |
| Magnesium, Mg 120mg | 28% |
| Phosphorus, P 310mg | 25% |
| Potassium, K 250mg | 7% |
| Selenium, Se 18ug | 31% |
| Sodium, Na 5.00mg | 0% |
| Zinc, Zn 2.13mg | 19% |
| Water | |
| Water 12g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
Savory one-pot mushroom rice with garlic and chives.
05 Feb 2026Quick and nutritious veggie fried rice with egg and brown rice.
11 Feb 2026A hearty Chicken Fajita Rice Bowl packed with spices and veggies.
12 Feb 2026A hearty chicken jambalaya with brown rice and vibrant vegetables.
15 Feb 2026Sweet and spicy shrimp served with brown rice and broccoli.
10 Jan 2026Nutty baked brown rice with salted butter, easy and nutritious.
12 Dec 2025A nutritious brown rice bowl topped with mango, raspberries, and yogurt.
22 Nov 2025A creamy, citrusy risotto with roasted cauliflower and Parmesan.
18 Dec 2025A refreshing zucchini, rice, and chickpea salad with lemon dressing.
07 Mar 2026A nutritious pumpkin, brown rice, and spinach salad with garlic and almonds.
02 Jan 2026A nutritious Balsamic Rice Bowl with lentils, peppers, and walnuts.
08 Feb 2026Enjoy a vibrant, layered Spicy Salmon Stack with avocado and cucumber.
18 Dec 2025Enjoy healthy salmon nori rolls with brown rice at home.
14 Dec 2025A healthy Mexican chicken and brown rice casserole that's easy to prepare.
11 Dec 2025A quick chicken and pepper stir fry served with brown rice.
13 Jan 2026A healthy garlic cauliflower rice with creamy mozzarella cheese.
30 Dec 2025Easy coconut curry lentils with spinach over brown rice.
24 Dec 2025A refreshing almond and currant rice salad with aromatic spices.
26 Dec 2025Hearty vegan cauliflower and chickpea coconut curry served over brown rice.
05 Feb 2026A spicy roast chicken stuffed with chilli rice for a hearty meal.
05 Jan 2026Sweet and savory honey sesame chicken served with brown rice and veggies.
27 Nov 2025Enjoy a quick pineapple chicken stir-fry served over brown rice.
17 Feb 2026Zesty lemon and herb tilapia served over brown rice.
27 Jan 2026A nutritious Shrimp and Vegetable Brown Rice Bowl, perfect for any meal.
12 Nov 2025A hearty Feta, vegetable and rice bake that's easy to make.
11 Feb 2026A hearty mixed mushroom and herb pilaf cooked in vegetable broth.
25 Nov 2025Delicious cheeseburger-stuffed peppers filled with beef and cheese.
18 Jan 2026