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Brown rice is a whole grain: it keeps the bran and germ that milling strips away to make white rice. According to USDA data, a cup of cooked long-grain brown rice has about 248 calories, 3 grams of fiber and 5.5 grams of protein, and it supplies most of the Daily Value for manganese plus useful amounts of magnesium, phosphorus, selenium, niacin and thiamin. The same bran layer also holds more inorganic arsenic, which is why FDA data put brown rice higher than white rice on that measure. Below are the USDA brown rice nutrition facts, a fair brown rice vs white rice comparison, and what the FDA actually says about arsenic in brown rice.
Peptide Labs does not sell rice or rice products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of cooked long-grain brown rice has about 248 calories, 5.5 grams of protein and 3.2 grams of fiber in USDA data.
- That cup covers about 86% of the Daily Value for manganese and about a fifth for magnesium and selenium.
- Enriched white rice has less fiber and magnesium but more added iron and folate.
- FDA data show brown rice averages about 1.5 times more inorganic arsenic than white rice.
- The FDA says rice can be part of a well-balanced diet and advises a variety of grains, especially for infants.
Brown rice nutrition per cup
The table uses the USDA FoodData Central SR Legacy entry for cooked long-grain brown rice (FDC 169704), with the USDA cup weight of 202 grams. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (cooked long-grain brown rice) | Per 1 cup (202 g) | % Daily Value |
|---|---|---|
| Calories | 248 | Not applicable |
| Protein | 5.5 g | 11% |
| Total fat | 2.0 g | 3% |
| Carbohydrate | 51.7 g | 19% |
| Fiber | 3.2 g | 12% |
| Manganese | 1.97 milligrams | 86% |
| Niacin (vitamin B3) | 5.2 milligrams | 32% |
| Thiamin (vitamin B1) | 0.36 milligrams | 30% |
| Copper | 0.21 milligrams | 24% |
| Selenium | 11.7 micrograms | 21% |
| Magnesium | 79 milligrams | 19% |
| Phosphorus | 208 milligrams | 17% |
| Vitamin B6 | 0.25 milligrams | 15% |
| Zinc | 1.4 milligrams | 13% |
| Iron | 1.1 milligrams | 6% |
Manganese is the standout, followed by the B vitamins niacin and thiamin and the minerals magnesium, copper and selenium. Brown rice is naturally low in fat and sodium and is naturally gluten-free. It is still a starchy food: most of its calories come from carbohydrate, so it does not belong on a list of low-carb foods. Medium-grain brown rice (FDC 168875) is similar, with about 218 calories and 3.5 grams of fiber per 195-gram cup in USDA data. Note that these are cooked values; dry brown rice has about 367 calories per 100 grams before it absorbs water, which is an easy mix-up when reading packages.
Brown rice vs white rice
Both start as the same grain. White rice is milled to remove the bran and germ, which takes much of the fiber, magnesium and manganese with them. Much of the white rice sold in the United States is then enriched, meaning iron, folic acid, thiamin and niacin are added back (the label says so). That is why enriched white rice beats brown rice on iron and folate in the USDA table below, while brown rice wins on fiber, magnesium, manganese and phosphorus.
| Per cooked cup (USDA SR Legacy) | Brown, long-grain (202 g) | White, enriched (158 g) | White, unenriched (158 g) |
|---|---|---|---|
| FDC ID | 169704 | 168878 | 169757 |
| Calories | 248 | 205 | 205 |
| Protein | 5.5 g | 4.3 g | 4.3 g |
| Carbohydrate | 51.7 g | 44.5 g | 44.5 g |
| Fiber | 3.2 g (12% DV) | 0.6 g (2% DV) | 0.6 g (2% DV) |
| Magnesium | 19% DV | 5% DV | 5% DV |
| Manganese | 86% DV | 32% DV | 32% DV |
| Phosphorus | 17% DV | 5% DV | 5% DV |
| Iron | 6% DV | 11% DV | 2% DV |
| Folate | 5% DV | 38% DV | 1% DV |
| Thiamin | 30% DV | 21% DV | 3% DV |
One detail is easy to miss: a USDA cup of cooked brown rice weighs more than a cup of white rice, so the per-cup calories look higher. Per 100 grams the two are close (123 calories for brown, 130 for white). The Dietary Guidelines for Americans advise that at least half of the grains people eat be whole grains, and brown rice is one of the simplest ways to get there. Other whole grains with more fiber per serving include oats and quinoa, and pulses such as lentils add even more. For how grains rank on blood sugar response, see our guide to low glycemic foods.
Arsenic in brown rice: what the FDA says
Rice plants take up arsenic from soil and water more readily than most crops, and inorganic arsenic collects in the outer bran and germ. A 2023 review in Frontiers in Nutrition summarized FDA testing showing average inorganic arsenic of about 154 parts per billion in brown rice and 92 in white rice, roughly 1.5 times higher in brown rice. Key points from the FDA itself:
- Rice can stay on the menu. The FDA says consumers can eat rice as part of a well-balanced diet, and it encourages eating a variety of grains rather than relying on one.
- Infant rice cereal has a limit. In August 2020 the FDA finalized an action level of 100 parts per billion inorganic arsenic in rice cereals for infants. Rice products for adults have no such federal limit.
- Variety for babies and toddlers. The FDA repeats the American Academy of Pediatrics advice to feed infants and toddlers a variety of grains; rice cereal does not need to be the first or only one, and oat, barley and multigrain cereals are options.
- Cooking in extra water lowers arsenic. Cooking rice like pasta, in 6 to 10 parts water and draining the excess, can cut inorganic arsenic by 40 to 60 percent depending on the type of rice, according to the FDA. The trade-off is that the same method washes out 50 to 70 percent of the added nutrients in enriched rice.
- Rinsing does little. The FDA says rinsing rice before cooking has a minimal effect on arsenic and washes away added iron, folate, thiamine and niacin.
Pregnant people and parents of young children who eat a lot of rice may want to discuss grain variety with a clinician or registered dietitian. For most adults, swapping among grains such as oats, quinoa, barley and brown or white rice spreads out exposure without giving up the nutrition.
Is brown rice healthy?
For most people, brown rice is a nutritious whole grain that fits many eating patterns. It adds fiber toward the amounts covered in our guide to daily fiber, it is one of the grains featured in our lists of fiber-rich foods and magnesium sources, and it pairs well with lean protein; our sibling guide covers chicken breast protein with the same USDA approach. Starchy vegetables such as sweet potato are another whole-food carbohydrate option. A few points to keep in mind:
- It is not a low-calorie food. A cup is about 250 calories, so the portion on the plate matters more than the color of the rice.
- Fiber is moderate. Brown rice has about five times the fiber of white rice per cup, but beans, lentils and oats supply more.
- Arsenic is about variety. Rotating grains is the FDA’s practical advice.
- Digestive conditions differ. People told to follow a low-fiber or low-residue diet should follow their clinician’s food list rather than general whole-grain advice.
Frequently Asked Questions
How many calories are in a cup of brown rice?
About 248 calories per cup of cooked long-grain brown rice in USDA data, or 123 calories per 100 grams.
Is brown rice healthier than white rice?
Brown rice has more fiber, magnesium, manganese and phosphorus. Enriched white rice has more added iron and folate and less arsenic. Both can fit a balanced diet.
Does brown rice have more arsenic than white rice?
Yes. FDA testing found about 1.5 times more inorganic arsenic on average in brown rice, because arsenic collects in the bran that milling removes.
Does rinsing rice remove arsenic?
Not much. The FDA says rinsing has a minimal effect on arsenic. Cooking in extra water and draining it lowers arsenic more but also removes nutrients.
Is brown rice gluten free?
Yes, rice is naturally gluten-free. People with celiac disease should still check labels on seasoned or mixed rice products.
Is brown rice a good source of protein?
It adds some, about 5.5 grams per cup, but it is mainly a carbohydrate food. Pair it with beans, fish, eggs, tofu or chicken for more protein.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Quinoa Benefits: USDA Nutrition, Protein and How It Compares to Rice, Refined Carbs vs Whole Grains: Simple and Complex Carbs Explained, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains.