Brown Rice Macros: Complete Nutrition Facts & Calories

Brown rice is white rice’s nutritionally superior sibling. By keeping the bran and germ layers that white rice removes, brown rice retains more fiber, vitamins, and minerals. The trade-off? Longer cooking time and a nuttier, chewier texture.

For macro counters, brown rice offers a slight edge—more fiber, fewer calories, and better satiety. This guide breaks down brown rice macros completely and helps you decide if it’s worth the swap.

Brown Rice Macros: Quick Reference

Here’s what you need to know for long-grain brown rice.

Cooked Brown Rice

Serving	Calories	Protein	Carbs	Fat	Fiber
100g cooked	112	2.6g	24g	0.9g	1.8g
1/2 cup (98g)	110	2.5g	23g	0.9g	1.8g
1 cup (195g)	218	5g	46g	1.8g	3.5g
3/4 cup (146g)	163	3.8g	34g	1.3g	2.6g

Dry (Uncooked) Brown Rice

Serving	Calories	Protein	Carbs	Fat	Fiber
100g dry	362	7.5g	76g	2.7g	3.4g
1/4 cup (48g) dry	174	3.6g	36g	1.3g	1.6g
1/2 cup (95g) dry	344	7g	72g	2.6g	3.2g

Critical note: Dry rice absorbs water and approximately triples in volume when cooked. 1/2 cup dry = ~1.5 cups cooked.

Brown Rice vs. White Rice

This is the comparison everyone wants:

Per 100g Cooked

Factor	Brown Rice	White Rice	Difference
Calories	112	130	-14%
Carbs	24g	28g	-14%
Fiber	1.8g	0.4g	+350%
Protein	2.6g	2.7g	-4%
Fat	0.9g	0.3g	+200%
Glycemic Index	50 (low)	73 (high)	-32%

Per 1 Cup Cooked

Factor	Brown Rice	White Rice	Difference
Calories	218	254	-36 cal
Carbs	46g	55g	-9g
Fiber	3.5g	0.6g	+2.9g

Why Brown Rice Wins

More fiber:

• 3.5g per cup vs 0.6g
• Keeps you fuller longer
• Better for digestion

Lower glycemic index:

• GI of 50 vs 73 for white rice
• Slower blood sugar rise
• More sustained energy

More micronutrients:

• Higher in manganese, selenium, magnesium
• Contains B vitamins
• More antioxidants

When White Rice Makes Sense

• Post-workout (faster digestion preferred)
• Sensitive digestive system
• Prefer the texture/taste
• Lower cost
• Faster cooking time

Honest assessment: The nutritional difference matters but isn’t dramatic. If you strongly prefer white rice, it’s fine. If you’re indifferent, choose brown.

Brown Rice Types Compared

Per 1 Cup Cooked

Type	Calories	Carbs	Fiber	Notes
Long-grain brown	218	46g	3.5g	Fluffy, standard
Short-grain brown	220	46g	3g	Stickier, softer
Basmati brown	210	44g	3.5g	Aromatic, nuttier
Jasmine brown	215	45g	3g	Slightly sweet
Wild rice*	166	35g	3g	Actually a grass seed
Brown rice + wild blend	190	40g	3g	Mixed variety

*Wild rice is technically not rice but often grouped with it.

Instant vs. Regular Brown Rice

Per Cup Cooked	Regular	Instant
Calories	218	170
Carbs	46g	36g
Fiber	3.5g	2g
Cook time	40-50 min	10 min

Why the difference? Instant rice is pre-cooked and dried, changing the structure. It absorbs less water when you cook it, resulting in lower density per cup. Per 100g, macros are more similar.

Raw vs. Cooked: Tracking Accuracy

Like white rice, brown rice tracking errors usually come from confusing raw and cooked measurements.

The Expansion Ratio

Brown rice approximately triples when cooked:

Dry Amount	Cooked Amount	Calories
1/4 cup (48g) dry	~3/4 cup cooked	174
1/3 cup (63g) dry	~1 cup cooked	228
1/2 cup (95g) dry	~1.5 cups cooked	344
1 cup (190g) dry	~3 cups cooked	688

How to Track Accurately

Best method: Weigh dry, then cook

1. Measure 1/4 cup (48g) dry brown rice
2. Cook the whole batch
3. Log as “brown rice, dry, 48g” = 174 calories
4. Total calories don’t change—just spread across more volume

Alternative: Weigh cooked

1. Cook rice as normal
2. Weigh your portion
3. Log as “brown rice, cooked, 150g” = 168 calories
4. Ensure entry specifies “cooked”

Making Brown Rice Work for Different Diets

Weight Loss/Cutting

Brown rice offers modest advantages for cutting:

Why it helps:

• 36 fewer calories per cup vs white rice
• More fiber = better satiety
• Lower glycemic index = steadier energy

Cutting portion strategy:

• Limit to 1/2-3/4 cup cooked (110-163 cal)
• Bulk with vegetables
• Pair with lean protein

Cutting rice bowl:

Ingredient	Calories
1/2 cup brown rice	110
4 oz chicken breast	187
1 cup vegetables	50
Low-cal sauce	30
Total	377

Muscle Building/Bulking

Brown rice is excellent for bulking:

Why it works:

• Complex carbs fuel workouts
• Sustained energy release
• Pairs with any protein
• Easy to eat in large quantities

Bulking rice bowl:

Ingredient	Calories	Protein
1.5 cups brown rice	327	7.5g
6 oz salmon	367	40g
1/2 avocado	160	2g
Total	854	49.5g

Low-Carb (Moderate)

Brown rice can fit moderate low-carb diets:

Approach	Carbs
1 cup brown rice	46g
1/2 cup brown rice	23g
1/4 cup brown rice	11.5g

On a 100g carb limit, half a cup uses about 23% of daily carbs—doable but significant.

Keto

Brown rice doesn’t fit keto. Alternatives:

Substitute	Carbs per Cup	Texture
Cauliflower rice	5g	Rice-like
Shirataki rice	1g	Chewy
Hemp hearts	2g	Nutty
Riced broccoli	4g	Mild

Cooking Brown Rice

Basic Stovetop Method

Ratio: 1 cup dry rice : 2.5 cups water

1. Rinse rice (optional but recommended)
2. Bring water to boil
3. Add rice, reduce to simmer
4. Cover and cook 40-45 minutes
5. Let stand 5 minutes, fluff with fork

Rice Cooker Method

Ratio: 1 cup dry rice : 2 cups water

1. Add rice and water to cooker
2. Select “brown rice” setting if available
3. Cook 40-50 minutes
4. Let rest 10 minutes before opening

Batch Cooking Tips

Make a week’s worth:

1. Cook 2 cups dry rice (makes ~6 cups cooked)
2. Cool completely
3. Portion into containers
4. Refrigerate up to 5 days or freeze up to 3 months

Reheating:

• Microwave: Add 1-2 tbsp water, cover, 1-2 minutes
• Stovetop: Heat with splash of water in covered pan
• Fried rice: Use cold rice directly (actually works better)

Brown Rice Meal Ideas

Simple Rice Bowls

Mediterranean grain bowl:

Ingredient	Calories	Protein
3/4 cup brown rice	163	3.8g
4 oz grilled chicken	187	35g
1/4 cup hummus	100	5g
Cucumber, tomato, feta	80	3g
Total	530	46.8g

Asian-inspired bowl:

Ingredient	Calories	Protein
3/4 cup brown rice	163	3.8g
4 oz tofu	80	9g
Stir-fry vegetables	50	2g
1 tbsp peanut sauce	50	2g
Total	343	16.8g

Fried Rice

Healthier fried rice:

Ingredient	Calories	Protein
1 cup brown rice	218	5g
2 eggs	140	12g
1/2 cup mixed vegetables	40	2g
1 tsp sesame oil	40	0g
Soy sauce, garlic, ginger	15	1g
Total	453	20g

Use cold, day-old rice for best results.

Rice Sides

Cilantro lime rice:

• 1 cup cooked brown rice (218 cal)
• Lime juice + zest
• Fresh cilantro
• Pinch of salt
• Total: ~220 calories

Mushroom rice pilaf:

Ingredient	Calories
1 cup brown rice	218
1/2 cup mushrooms	10
Onion, garlic	15
Chicken broth	10
Total	253

Storage and Shelf Life

Type	Storage Location	Duration
Dry brown rice	Pantry (cool, dry)	6 months
Dry brown rice	Refrigerator	12 months
Dry brown rice	Freezer	12-18 months
Cooked brown rice	Refrigerator	4-6 days
Cooked brown rice	Freezer	2-3 months

Note: Brown rice spoils faster than white rice because the oils in the bran can go rancid. Store in airtight containers.

Common Tracking Mistakes

Mistake #1: Confusing Raw and Cooked

Raw: 112 calories per 100g Cooked: 362 calories per 100g

A 3x difference!

Fix: Always specify “cooked” or “dry” when logging.

Mistake #2: Using Cup Measures for Cooked Rice

A loosely packed cup ≠ a tightly packed cup.

Fix: Weigh cooked rice for accuracy. 195g = 1 cup.

Mistake #3: Assuming Brown = Low-Calorie

Brown rice has 14% fewer calories than white rice, not 50%.

Fix: Track brown rice the same as any carb—it still counts.

Mistake #4: Not Accounting for Add-ins

Cooking rice in broth or coconut milk adds calories.

Fix: Log cooking liquids if they add significant calories (coconut milk does, broth barely does).

The Bottom Line

Brown rice is a nutritionally superior carb choice:

• 112 calories per 100g cooked — Fewer than white rice
• 1.8g fiber per 100g — 4x more than white rice
• Lower glycemic index — Better blood sugar control
• More nutrients — Manganese, selenium, B vitamins

Key tracking rules:

1. Always specify raw vs. cooked
2. Raw rice triples when cooked
3. Weight-based tracking is most accurate
4. The brown vs. white difference is real but modest

Brown rice earns its “healthier” reputation, but the gap isn’t enormous. Choose brown rice when you want extra fiber and nutrients; choose white rice when you prefer the taste or need faster digestion. Both can fit a well-tracked diet.

Related guides:

• White Rice Macros
• Quinoa Macros
• How to Hit Your Macros