Rice, brown, long-grain, raw
FDC 169703cup (185 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 49 · -15 vs Grains & pasta medianRaw long-grain brown rice scores 49 of 100, Fair band, ranking 49 of 60 in Grains & pasta, below the category median of 64. It's excellent in magnesium at 28% DV, with good showings of protein (15% DV) and dietary fiber (13% DV) intact from the bran layer that white rice loses in milling.
This is a raw grain meant for boiling or steaming before eating, not a ready-to-eat food, with a cup (185 grams) of dry rice expanding to several servings once cooked. At 367 calories per 100 grams raw, portioning before cooking matters more than after; rye flour is a higher-scoring whole-grain option in the same category for those comparing on density score alone.
See how this score is calculated, build a plate around rice, brown, 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 | 367 kcal | 18% |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.59 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 76 g | 28% |
| Dietary fiber | 3.6 g | 13% |
| Sugars | 0.66 g | |
| Protein | 7.5 g | 15% |
| Potassium | 250 mg | 5% |
| Calcium | 9 mg | 1% |
| Iron | 1.3 mg | 7% |
| Magnesium | 116 mg | 28% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.6 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 679 kcal | 34% |
| Total fat | 5.9 g | 8% |
| Saturated fat | 1.1 g | 5% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9.3 mg | 0% |
| Carbohydrate | 141 g | 51% |
| Dietary fiber | 6.7 g | 24% |
| Sugars | 1.2 g | |
| Protein | 14 g | 28% |
| Potassium | 463 mg | 10% |
| Calcium | 17 mg | 1% |
| Iron | 2.4 mg | 13% |
| Magnesium | 215 mg | 51% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.1 mg | 7% |
Source: USDA FoodData Central · Public domain
FDC 169703Original 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.
Rye flour, lightDensity 50 vs 49Rice flour, brownDensity 51 vs 49Semolina, enrichedDensity 52 vs 49Original analysis by NutriVerdict
In the kitchen and how to use it
Long-grain brown rice keeps its bran and germ layer intact, giving it a chewier bite, nuttier flavor and light tan color compared to white rice, and it takes noticeably longer to cook, typically 40 to 45 minutes simmered in water. It is a staple side for stir-fries, curries, grain bowls, pilafs and stuffed peppers, and its firmer grains hold their shape well in salads and fried rice made a day ahead. Rinsing before cooking removes surface starch for fluffier, more separate grains once cooked.
Raw brown rice should be stored in a sealed container in a cool, dark place, and because its bran layer contains natural oils, it has a shorter shelf life than white rice and keeps best refrigerated or frozen for longer storage. A dry cup weighs 185 g and provides 367 calories per 100 g uncooked, expanding roughly threefold in volume once cooked. Per 100 g raw it supplies 7.54 g protein, 3.6 g fiber and 28% DV magnesium, its top nutrient, making it a solid whole-grain base to build a meal around alongside a protein and vegetables.
Frequently asked questions about rice, brown
How many calories are in raw brown rice?
About 367 calories per 100 g uncooked, though this figure drops per 100 g once cooked as the rice absorbs water.
Is brown rice a good source of magnesium?
Yes, it provides about 28% of the Daily Value for magnesium per 100 g raw, its standout nutrient.
Why does brown rice take longer to cook than white rice?
Its intact bran layer slows water absorption, so it typically needs 40 to 45 minutes of simmering compared to white rice's shorter cook time.