Starches and grains
Cooked brown rice
Nutrition facts
Serving: 1 cup cooked (200 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Protein | 5.4 g | |
| Carbs | 51.2 g | |
| Fibre | 3.2 g | 11 % |
| Sugars | 0.4 g | 0 % |
| Fat | 2 g | 3 % |
| Saturated fat | 0.5 g | 3 % |
| Sodium | 8 mg | 0 % |
| Manganese | 2 mg | 84 % |
| Niacin (B3) | 5 mg | 32 % |
| Thiamin (B1) | 0 mg | 30 % |
| Copper | 0 mg | 24 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Brown rice keeps the bran and germ that white rice loses in polishing: that is what explains its fibre content (1.6 g versus 0.4 g per 100 g for white rice) and its higher mineral levels, including 84% of the daily value for manganese per portion.
- Rice, especially brown rice, can accumulate inorganic arsenic from soil and irrigation water; rinsing rice before cooking, then cooking it in a large volume of water that is drained afterward, reduces its content, according to published trials.
Preparation
Rinse rice before cooking and cook it in a large volume of water that you then drain off: this reduces the arsenic content. Letting it cool after cooking also increases its resistant starch.
To mention to a professional
- For infants and young children, several authorities recommend varying grains rather than relying mainly on rice, because of arsenic; mention it to a professional if this is relevant to your family.
Sources
- Rice, brown, long-grain, cooked
- USDA FoodData Central, SR Legacy (Rice, brown, long-grain, cooked)
- Raab et al., 2009 (Journal of Environmental Monitoring, cooking rice with a large volume of water and arsenic)
- EFSA, Panel CONTAM, 2009 (scientific opinion on arsenic in food)
- Englyst, Kingman and Cummings, 1992 (European Journal of Clinical Nutrition, classification of resistant starch)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.