Calories in brown rice
Brown rice (long-grain, cooked) contains 123 calories per 100g, with 2.7g of protein, 1g of fat and 25.6g of carbohydrates. One cup (202g) comes to roughly 248 calories.
Calories by serving size
Based on 123 kcal per 100g (long-grain, cooked).
| 1/2 cup (101g) | 124 kcal |
|---|---|
| 100g | 123 kcal |
| 1 cup (202g) | 248 kcal |
Full nutrition facts
Per 100g, long-grain, cooked.
| Energy | 123 kcal |
|---|---|
| Protein | 2.7 g |
| Total fat | 1.0 g |
| Saturated fat | 0.3 g |
| Carbohydrate | 25.6 g |
| Sugars | 0.2 g |
| Fibre | 1.6 g |
| Sodium | 4 mg |
| Cholesterol | 0 mg |
| Potassium | 86 mg |
How this fits a day of eating
A cup of cooked brown rice (202g) is about 248 calories, 12% of a 2,000 calorie day. Calorie for calorie it is very close to white rice; its advantages are a little more fibre, magnesium and B vitamins, and a firmer texture that some people find slows them down.
Per 100g cooked, brown rice has about 1.6g of fibre against 0.4g for white rice. That is helpful but modest, so portion size still matters far more than which colour of rice you choose.
Common questions
How many calories are in a cup of brown rice?
One cup of cooked long-grain brown rice weighs about 202g and contains roughly 248 calories, 52g of carbohydrate, 5g of protein and 3g of fibre. A half cup is about 124 calories. Because cooked rice absorbs varying amounts of water, weighing it on a scale is more accurate than using cups.
Does brown rice have fewer calories than white rice?
Not meaningfully. Cooked brown rice has about 123 calories per 100g and cooked white rice about 130, a difference most people would never notice. Brown rice does offer more fibre, magnesium and B vitamins because the bran layer is kept, which is a nutritional advantage rather than a calorie one.
Is brown rice good for weight loss?
Brown rice can fit a weight loss plan like any carbohydrate food eaten in measured portions. Its extra fibre and chewier texture may make a serving slightly more filling than white rice, but the calorie content is similar. Pairing it with lean protein and vegetables does more for fullness than the rice itself.
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Nutrition values from USDA FoodData Central, FDC ID 169704, per 100g unless stated. Last reviewed 18 September 2026. Calorie needs vary by person.