The high nutritional value of brown rice has been known since a long time. Read on to explore brown rice nutrition facts.

Nutritional Value Of Brown Rice

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
 
Nutrients
Amount
Basic Components
 
Protein 
14.7 g
Carbohydrates
143 g
Water
19.2 g
Ash
2.8 g
Calories
 
Total Calories
2868 KJ
Calories From Fat
189 KJ
Calories From Carbohydrate
Calories From Protein
2466 KJ
210 KJ
Fiber
 
Dietary Fiber
6.5 g
Starch
6.5 g
Sugar
1.6 g
Glucose
1573 mg
Sucrose
1573 mg
Fructose
1573 mg
Lactose
1573 mg
Maltose
1573 mg
Galactose
1573 mg
Fats
 
Total Fat
5.4 g
Saturated Fat
1.1 g
Mono Fat
2.0 g
Poly Fat 
1.9 g
Vitamins
 
Thiamin
0.7 mg
Riboflavin
0.2 mg
Niacin
9.4 mg
Vitamin B6
0.9 mg
Betaine
56.8 mg
Choline
56.8 mg
Vitamin E (Alpha Tocopherol)
2.2 mg
Folate
37.0 mcg
Vitamin K
3.5 mcg
Pantothenic Acid
2.8 mg
Minerals
 
Calcium
42.6 mg
Copper
0.5 mg
Iron
2.7 mg
Magnesium
265 mg
Manganese
6.9 mg
Phosphorus
616 mg
Potassium
412 mg
Selenium
43.3 mcg
Sodium
13.0 mg
Zinc
3.7 mg
Saturated Fats
 
16:0 Palmitic
921 mg
18:0 Stearic
96.2 mg
Mono Fats
 
18:1 Oleic
1935 mg
Poly Fats
 
18:2 Linoleic
1850 mg
18:3 Linolenic
81.4 mg
Other Fats
 
Omega 3 Fatty Acids
81.4 mg
Omega 6 Fatty Acids
1850 mg
Amino Acids
 
Alanine
857 mg
Arginine
1114 mg
Aspartate
1375 mg
Cystine
178 mg
Glutamate
2994 mg
Glycine
723 mg
Histidine
374 mg
Isoleucine
622 mg
Leucine
1215 mg
Lysine
561 mg
Methionine
331 mg
Phenylalanine
758 mg
Proline
688 mg
Serine
760 mg
Threonine
538 mg
Tryptophan
187 mg
Tyrosine
551 mg
Valine
862 mg
 

 

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.

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