Brown rice, long-grain (cooked)
Keeps the bran, so it has more fiber and magnesium than white rice for a similar calorie count.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Brown rice, long-grain for gym-goers
Per 100 g, brown rice, long-grain (cooked) provides 111 kcal, 2.6 g protein, 23 g carbohydrate (1.8 g fiber, 0.4 g sugars) and 0.9 g fat (0.2 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup cooked, about 195 g) comes to roughly 216 kcal and 5.1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Brown rice, long-grain
Brown rice is the whole grain with bran and germ intact, shown here cooked without salt or fat. Per 100 g it has slightly fewer calories than white rice because it holds more water, plus about four times the fiber and over three times the magnesium. The bran gives it a nuttier taste and a chewier bite.
In a gym diet
On a cut or at maintenance, the extra fiber gives you a bit more fullness per plate than white rice. That same fiber makes it a worse pick right before a hard session if your stomach is sensitive, so many lifters keep white rice around training and brown rice for other meals. It's the carb part of the meal. Its protein is low and incomplete. Cheap and easy to find.
Preparation and cooking
Brown rice cooks longer than white, usually 35 to 45 minutes, with about two and a half parts water to one part rice. Cooked, it ends up a bit under triple its dry weight. Soak it for a few hours to shorten cooking and get a softer texture.
Buying and storage
Choose plain whole-grain brown rice. Quick-cook or parboiled versions are fine, but check pouches for added oil. The oils in the bran can go rancid, so store it airtight somewhere cool and use it within about six months, or keep it in the fridge.
Things to watch
Rice tends to absorb more arsenic from soil than other grains, and brown rice usually has more than white because arsenic concentrates in the bran. Common advice for reducing exposure: vary your grains, and cook rice in plenty of water, then drain it.
Meal ideas
- Meal-prep box: brown rice, lean ground beef, black beans, salsa and roasted peppers.
- Salmon poke bowl on brown rice with cucumber, edamame and sesame dressing.
- Turkey and vegetable stir-fry served over a cup of brown rice.
Nutrient highlights
Good source (10–19% DV per 100 g): Magnesium (10%).
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 2.3 g | #15 of 23 |
| Protein per 100 g | 2.6 g | #17 of 23 |
| Fiber per 100 g | 1.8 g | #16 of 23 |
| Lowest calories per 100 g | 111 kcal | #8 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Sweet potato, baked in skin
90 kcal · P 2 · C 20.7 · F 0.2
→Potato, boiled, without skin
87 kcal · P 1.9 · C 20.1 · F 0.1
→Corn flakes cereal
357 kcal · P 7.5 · C 84.1 · F 0.4
→Jasmine rice, white (cooked)
129 kcal · P 2.7 · C 28 · F 0.3
→White rice, long-grain (cooked)
130 kcal · P 2.7 · C 28.2 · F 0.3
→Tortilla, corn
218 kcal · P 5.7 · C 44.6 · F 2.9
Compare Brown rice, long-grain with Sweet potato, baked in skin →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in brown rice, long-grain?
Brown rice, long-grain (cooked) has about 111 kcal per 100 g, or roughly 216 kcal per 1 cup cooked (195 g).
How much protein is in brown rice, long-grain?
About 2.6 g of protein per 100 g and 5.1 g per 1 cup cooked. That works out to 2.3 g per 100 kcal, so it's not primarily a protein source.
Is brown rice, long-grain good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is brown rice really healthier than white rice?
It has more fiber, magnesium and other bran nutrients, so it's the more nutrient-dense pick for everyday meals. White rice is easier to digest and handy around training. Both fit a gym diet, and your overall eating pattern matters more than which rice you choose.
How can I reduce arsenic in brown rice?
Rinse it, then cook it in a big pot of water like pasta and drain the excess. Studies suggest this can cut inorganic arsenic substantially, at the cost of some water-soluble nutrients. Rotating rice with other grains like oats, quinoa or barley also helps.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.