Read about the nutrition facts, health benefits, nutritional value and calories found in Brown Rice

Brown Rice Nutrition

Brown rice, also known as hulled rice, is what the grain appears like before it undergoes the polishing process. All varieties of the delicious and starchy ‘white’ rice that we consume are ‘brown’ in their raw form. Each grain of rice has several layers that are removed to give it a shiny and polished look, but without the presence of any nutrients. Brown rice, on the other hand, is where only the outer layer called the husk, has been removed, thus retaining all essential benefits in the form of vitamins and minerals. In fact, brown rice can be categorized into two varieties: dark brown rice, which is completely unpolished and rich in bran, and light brown rice, which is slightly polished with only a certain amount of bran. With an increase in awareness about the plethora of health benefits that brown rice offers, its consumption is increasing tremendously such that production of white rice is decreasing. Take a look at the many important advantages of making brown rice a regular part of your diet.



Rice is indigenous to China, where it was cultivated about 6,000 years ago. But, archaeological discoveries indicate the presence of primitive rice seeds and ancient farm tools dating back to as early as 7000 BC. Rice was an exclusive staple food of Asia and it was introduced to the Mediterranean region by Arab merchants and to India by Alexander the Great, in the 15th century. Gradually, these rice crops spread to other parts of the world. Eventually, it was the Portuguese who initiated the cultivation of rice in Italy, in the 16th century, while the Crusaders brought it to France. In 1647, the Spanish introduced rice in South America during the colonization of the continent. In the United States, grains of rice were first cultivated in the state of Virginia. By 1750, it spread to South Carolina, Louisiana and California. Today, rice is commercially grown in seven American states. A majority of the world’s rice production comes from the continent of Asia, with Thailand, China and Vietnam being its leading exporters.


Health Benefits of Bhura Chawal (Brown Rice)


  • Rice bran oil, present only in brown rice, contains gamma-oryzanol which is a compound that can lower LDL cholesterol. Besides, a study has revealed that this oil can significantly reduce the plasma total cholesterol and triglyceride levels.

  • Compared to milled rice, brown rice is more beneficial for type 2 diabetes and hyperglycemic individuals. It reduces the risk of this disease by almost 16% as opposed to white rice, whose regular consumption increases this risk.

  • Brown rice contains inositol hexaphosphate, a compound known for inhibiting the growth of cancer cells. This compound is also useful in preventing and treating cancer, especially pancreatic.

  • Brown rice works against angiotensin II, an endocrine protein that enhances the development of high blood pressure and atherosclerosis. The grain has a sub-aleurone layer that provides protection against these ailments.

  • The trace mineral, selenium found in brown rice, substantially reduces the risk of colon cancer. Besides, the rich fiber content speeds up the transit time of fecal matter within the colon, thereby minimizing the time for cancer-causing agents to contact the cells.

  • Selenium also works together with vitamin E, as an antioxidant, in protecting the body against heart disease, atherosclerosis and stroke. Furthermore, it is beneficial for relieving the symptoms of asthma and rheumatoid arthritis.

  • Foods high in insoluble fiber, such as brown rice, are beneficial for preventing the formation of gallstones in women. It also contributes to the digestive system by increasing the bulk of stools. Intestinal disorders like irritable bowel syndrome and diverticulitis are also successfully treated with brown rice, due to its rich-fiber content.

  • Manganese, present in significant amounts in brown rice, produces energy from protein and carbohydrates, which is essential for a healthy and working nervous system. This helps in the production of cholesterol, thereby contributing to the production of sex hormones in the body.

  • A rich source of magnesium, brown rice reduces the incidence of asthma seizures, lowers high blood pressure and the frequency of migraines.

  • Brown rice contains thiamine which is necessary for boosting the rate of metabolism. A lack of this vitamin can disrupt the nervous system and trigger the occurrence of beriberi disease.

  • Enriched with vitamin B-complex and other minerals, brown rice helps in reducing the state of intoxication, calming the affected nerves and improving moods.

  • People suffering from obesity or those who are trying to lose weight, should switch over to brown rice. With a high amount of dietary fiber, brown rice is preferred to any other refined grains, in order to lose the fat.

  • Folacin, found in brown rice, is important for the production of red blood cells and a proper development of the brain and spinal cord in unborn babies. Consumption of this compound is essential for women who are pregnant or planning to conceive. Deficiency leads to an increased risk of birth defects such as neural tube defect and Spina Bifida.

  • Postmenopausal women complaining of high blood pressure, high cholesterol and other symptoms of cardiovascular diseases can benefit from eating brown rice.


Nutritional Value & Calories In Brown Rice

Amount: 1 cup

Total Weight: 190 g


Basic Components

15 g
19.8 g
2.9 g
Total Calories
Calories From Carbohydrate
Calories From Fat
Calories From Protein
Total Carbohydrates
146 g
Dietary Fiber
6.6 g
1.6 g

Fats & Fatty Acids

Total Fat
5.3 g
Saturated Fat
1.1 g
Monounsaturated Fat
1.9 g
Polyunsaturated Fat
1.9 g
Omega-3 Fatty Acids
81 mg
Omega-6 Fatty Acids
1.8 g
Vitamin E
2.3 mg
Vitamin K
3.6 mcg
773 mcg
129 mcg
8.9 mg
Vitamin B6
0.97 mg
38 mcg
Pantothenic Acid
2.8 mg
58.3 mg
53 mg
3.1 mg
272 mg
567 mg
466 mg
10 mg
3.8 mg
526 mcg
7.1 mg
44 mcg

How many calories in brown rice (per 100 gm)

Brown rice has about 370 calories per 100 gm of weight.


How to Buy Brown Rice


  • You can find brown rice in pre-packaged and bulk containers in every market, throughout the year.

  • Always check for the presence an expiry date as brown rice tends to get spoiled owing to its natural oils.

  • Make sure that the packaged container in which brown rice appears does not have any evidence of moisture.

  • To buy high quality brown rice, opt for organic varieties as they ensure maximum quality and healthy nutrients.


Brown Rice Storage Tips


  • Brown rice contains oil-rich germ that is likely to turn rancid quickly as compared to white rice. Therefore, store brown rice in an airtight container in the refrigerator where it can last for about 6 months.

  • When stored in the absence of oxygen and at temperatures below 10F, brown rice doubles its storage life.

More About Brown Rice