Calories in Brown Rice

How Many Calories Are in Brown Rice?

Brown rice is a whole-grain staple with moderate calorie density. A 1-cup serving of cooked brown rice (about 195 grams) has roughly 216 calories, and a more modest half-cup portion has about 108 calories. By weight, cooked brown rice is around 111 calories per 100 grams, since cooked rice absorbs water and roughly triples in volume from its dry weight.

Most of brown rice’s calories come from complex carbohydrate, with a moderate amount of plant protein and a small amount of fat from the germ. Its key advantage over white rice is the intact bran and germ, which add fiber and nutrients.

Brown Rice Calories by Serving Size

Serving	Amount	Calories	Carbs (g)	Fiber (g)	Protein (g)
Quarter cup cooked	~49g	~54	11	0.9	1.3
Half cup cooked	~98g	~108	22	1.8	2.5
One cup cooked	~195g	~216	45	3.5	5
100 grams cooked	100g	~111	23	1.8	2.6
1/4 cup dry (uncooked)	~46g	~170	35	1.6	3.5

Note that a quarter cup of dry brown rice cooks up into roughly three quarters of a cup, so always check whether a recipe lists cooked or uncooked amounts.

Macros and Nutrition in Brown Rice

Brown rice is a good source of complex carbohydrates for sustained energy. Per cooked cup it provides about 45 grams of carbs, 5 grams of protein and 3.5 grams of fiber, plus manganese, magnesium, phosphorus, selenium and several B vitamins. The bran layer also contains antioxidants and beneficial plant compounds that white rice loses during milling.

The fiber is the standout difference from white rice. It slows digestion, blunts blood-sugar spikes and supports gut health, which is why brown rice has a lower glycemic index and tends to keep you fuller for longer at the same calorie count.

Brown Rice vs White Rice

A common myth is that brown rice is much lower in calories than white rice. In reality, the two are nearly identical, both landing around 210 to 216 calories per cooked cup. The real difference is nutritional: brown rice keeps the fiber-rich bran and nutrient-dense germ, while white rice has them polished off. For most people, brown rice is the more nutritious choice, but it is not a free pass on calories.

Is Brown Rice Good for Weight Loss?

Brown rice can fit a weight-loss diet because its fiber promotes fullness and steadier energy, helping you eat less overall. The catch is that it carries the same calories as white rice, so portion control remains essential — a single cup is over 200 calories. Measuring portions, pairing brown rice with lean protein and plenty of vegetables, and watching added oils keeps it a healthy part of a balanced plate.