Rice is regarded as the staple food in majority of the countries all around the world. So much importance is given to rice in places like India and Thailand that the term ‘to eat’ literally means ‘to eat rice’. Among the 8,000 different varieties of rice available commercially, the cultivation of brown rice is given much importance. Brown rice or cargo rice, as it is also called, is a whole variety of rice, with the inedible outer hull removed. This variety of rice has a mild nutty flavor and is considered to be more nutritious than its white counterparts. However, it tends to go rancid very easily and thus, cannot be stored for long periods. Brown rice is chewier and was eaten in places like Japan and Vietnam during times of war and for treating conditions like constipation. In present times, it represents the staple diet for fitness and health conscious eaters. The high levels of nutrients present in the rice provide evidence of its diverse medicinal benefits. To give you an idea of the high nutritional value present in brown rice, we have provided a Food Rating Chart below.
Brown Rice Nutrition Facts
Amount of Brown Rice: 1 cup
Total Weight of Brown Rice: 185 grams
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Nutrients
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Amount
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Basic Components
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Protein
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14.7 g
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Carbohydrates
|
143 g
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Water
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19.2 g
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Ash
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2.8 g
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Calories
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|
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Total Calories
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2868 KJ
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Calories From Fat
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189 KJ
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Calories From Carbohydrate
Calories From Protein
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2466 KJ
210 KJ
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Fiber
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Dietary Fiber
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6.5 g
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Starch
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6.5 g
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Sugar
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1.6 g
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Glucose
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1573 mg
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Sucrose
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1573 mg
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Fructose
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1573 mg
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Lactose
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1573 mg
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Maltose
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1573 mg
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Galactose
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1573 mg
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Fats
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Total Fat
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5.4 g
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Saturated Fat
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1.1 g
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Mono Fat
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2.0 g
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Poly Fat
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1.9 g
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Vitamins
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Thiamin
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0.7 mg
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Riboflavin
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0.2 mg
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Niacin
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9.4 mg
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Vitamin B6
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0.9 mg
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Betaine
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56.8 mg
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Choline
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56.8 mg
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Vitamin E (Alpha Tocopherol)
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2.2 mg
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Folate
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37.0 mcg
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Vitamin K
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3.5 mcg
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Pantothenic Acid
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2.8 mg
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Minerals
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Calcium
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42.6 mg
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Copper
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0.5 mg
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Iron
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2.7 mg
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Magnesium
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265 mg
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Manganese
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6.9 mg
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Phosphorus
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616 mg
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Potassium
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412 mg
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Selenium
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43.3 mcg
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Sodium
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13.0 mg
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Zinc
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3.7 mg
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Saturated Fats
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16:0 Palmitic
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921 mg
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18:0 Stearic
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96.2 mg
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Mono Fats
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18:1 Oleic
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1935 mg
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Poly Fats
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18:2 Linoleic
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1850 mg
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18:3 Linolenic
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81.4 mg
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Other Fats
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Omega 3 Fatty Acids
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81.4 mg
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Omega 6 Fatty Acids
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1850 mg
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Amino Acids
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Alanine
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857 mg
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Arginine
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1114 mg
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Aspartate
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1375 mg
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Cystine
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178 mg
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Glutamate
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2994 mg
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Glycine
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723 mg
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Histidine
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374 mg
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Isoleucine
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622 mg
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Leucine
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1215 mg
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Lysine
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561 mg
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Methionine
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331 mg
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Phenylalanine
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758 mg
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Proline
|
688 mg
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Serine
|
760 mg
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Threonine
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538 mg
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Tryptophan
|
187 mg
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Tyrosine
|
551 mg
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Valine
|
862 mg
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Buying & Storing Tips
- Brown rice can be purchased in both prepackaged containers and bulk bins. To ensure the maximum freshness in prepackaged containers, check the ‘use-by’ date, as rice has a tendency to go rancid if stored for a long period of time.
- Always go for the organically grown varieties of brown rice, as studies have revealed that such varieties have around 1.4 to 5 times less arsenic than the other varieties. Consumption of high concentration of arsenic can have very harmful effects on human health.
- When purchasing in bulk sections, ensure that the lids of the rice bins are covered properly and the store has a good product turnover. Also, check for any evidence of moisture.
- As compared to white rice, the brown variety has an oil-rich germ that makes it very prone to rancidity. Hence, it should always be stored in the refrigerator. You can also keep it in an airtight container and store for a period of about 6 months.
- In case of cooked rice, place it in tightly sealed containers and store it inside the refrigerator.
