Brown Rice: Health Benefits & Nutrition Facts

Brown Rice Health Benefits

Rice has two outer layers — the bran and the germ. That is where most of this grain’s vitamins and minerals are found. When the rice is processed, these layers get removed, resulting in what we know as white rice.


Brown rice is said to have many benefits for our health. One of the most significant ones is in relation to blood sugar levels and diabetes.

Weight Loss

Brown rice can help you avoid weight gain, thus reducing your risks of obesity and many complications that are linked to it.

Heart Health

Brown rice is also known to improve heart health because it is a whole grain with high nutritional value. Eating foods that naturally contain magnesium and dietary fibre is linked to less risk of developing heart disease.


The antioxidants contained in brown rice are also linked to cell regeneration and reducing signs of ageing.

Brown Rice Nutrition Facts

Like with any type of rice, you need to be mindful of the fact that a cup of dry brown rice translates into a full cup of cooked brown rice. As for the recommended serving, nutrition experts say that half a cup of cooked brown rice per meal should be your limit. Because it is a carb, you don’t want to over-indulge.

Nutrients per serving (half-cup cooked brown rice)

  • Calories: 108
  • Protein: 3 g
  • Fat: 1 g
  • Carbohydrates: 22 g
  • Fibre: 2 g
  • Sugar: 0 g

Vitamins and minerals

  • Calcium
  • Iron
  • Manganese
  • Magnesium
  • Phosphorus
  • Selenium
  • Vitamin B1 (thiamine)
  • Vitamin B6 (pyridoxine)
Perfect Brown Rice Using the Thermocook Pro M



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