Rice bran, crude
FDC 169713cup (118 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 93 · +29 vs Grains & pasta medianRice bran, the coarse layer milled off brown rice, earns an Elite score of 93 of 100 and ranks 2nd of 60 in grains and pasta, led by magnesium at a substantial 186% DV, iron at 103% DV, dietary fiber at 75% DV and vitamin E at 33% DV.
It is most often stirred into baked goods, smoothies, or hot cereal in small amounts rather than eaten on its own, since the texture is coarse and the flavor mild but gritty. A 1 cup (118 g) serving is calorie-dense at 316 calories per 100 g with 20.8 g of fat, so cooks tend to measure it by the tablespoon in practice even though the listed serving here is larger. No limits are flagged for this food.
See how this score is calculated, build a plate around rice bran, crude, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 316 kcal | 16% |
| Total fat | 21 g | 27% |
| Saturated fat | 4.2 g | 21% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 50 g | 18% |
| Dietary fiber | 21 g | 75% |
| Sugars | 0.9 g | |
| Protein | 13 g | 27% |
| Potassium | 1480 mg | 31% |
| Calcium | 57 mg | 4% |
| Iron | 19 mg | 103% |
| Magnesium | 781 mg | 186% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 4.9 mg | 33% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 373 kcal | 19% |
| Total fat | 25 g | 31% |
| Saturated fat | 4.9 g | 25% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5.9 mg | 0% |
| Carbohydrate | 59 g | 21% |
| Dietary fiber | 25 g | 88% |
| Sugars | 1.1 g | |
| Protein | 16 g | 32% |
| Potassium | 1746 mg | 37% |
| Calcium | 67 mg | 5% |
| Iron | 22 mg | 121% |
| Magnesium | 922 mg | 219% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 5.8 mg | 39% |
Source: USDA FoodData Central · Public domain
FDC 169713Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Wheat bran, crudeDensity 96 vs 93Original analysis by NutriVerdict
In the kitchen and how to use it
Rice bran is the outer layer removed from brown rice during milling, sold as a coarse, tan-colored, slightly oily meal with a nutty, faintly toasted flavor. It is stirred into oatmeal, smoothies, and pancake or muffin batter, used as a coating for baked chicken or fish in place of breadcrumbs, or blended into homemade granola bars for texture. Because it contains natural oils, toasting rice bran briefly in a dry pan before using it brings out its flavor and gives baked goods a slightly crunchier bite.
Rice bran's natural oils mean it turns rancid faster than refined flours, so it should be kept in an airtight container in the refrigerator or freezer rather than a warm pantry. A one-cup serving (118 grams) provides 316 calories, 13.4 grams of protein, and a substantial 21 grams of fiber, making a couple of tablespoons a concentrated way to boost the fiber content of a bowl of cereal or a smoothie without adding much volume. It is also notably rich in magnesium, at 186% of the Daily Value per 100 grams, and iron, at 103%, both worth factoring in when using it as a regular pantry staple.
Frequently asked questions about rice bran, crude
How many calories are in rice bran?
A one-cup serving (118 grams) of crude rice bran has 316 calories.
Is rice bran a good source of fiber?
Yes, a one-cup serving provides 21 grams of fiber, one of the highest amounts among common pantry staples.
How is rice bran used in cooking?
It is typically stirred into oatmeal, smoothies, or baked goods, or used as a coating for chicken or fish in place of breadcrumbs.