Know your ingredients
Brown rice calories & nutrition (cooked)
These figures are for cooked long-grain brown rice. Adjust the portion for a grain bowl or side dish, and add the other ingredients separately when you build the whole meal.
Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)
View the USDA sourceHow many calories are in a cup of cooked brown rice?
One cup of cooked long-grain brown rice (202 g) contains about 248 calories and 5.5 g protein. This uses the reference weight, so weigh your portion if its size differs.
For comparison, 100 g of this food contains 123 calories and 2.7 g protein. Adjust the amount below for your serving.
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202 g of brown rice, cooked. Estimates from USDA; preparation and products vary.
Add to my mealBrown rice nutrition facts by portion
A household measure is a reference portion, not a fixed size for every scoop. Use the gram option for the amount actually on your plate.
| Portion | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 100 grams100 g | 123 | 2.7 | 25.6 | 1 | 1.6 |
| oz28.35 g | 35 | 0.8 | 7.3 | 0.3 | 0.5 |
| cup202 g | 248 | 5.5 | 51.7 | 2 | 3.2 |
Values are scaled from the USDA figures per 100 g. Calories are rounded to a whole number; gram values to one decimal. A dash means the source does not provide that value. Portions are reference measurements, not serving recommendations.
Keep dry and cooked portions separate.
Brown rice changes weight as it absorbs water. A weight taken before cooking and a weight taken after cooking describe different amounts of rice solids. Match your measurement to the preparation in the source record rather than using the same number for both.
When rice is one part of a packed lunch or dinner bowl, weigh that portion before adding toppings. This is especially useful when several people take different amounts from one pot. Broth, butter, dressings, and other additions need their own entries if you want them included in a meal estimate. The rice figure alone cannot describe the finished recipe.
Where these numbers come from
USDA FoodData Central: Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program).
- FoodData Central ID
- 169704
- Dataset
- SR Legacy
- Data retrieved
- September 18, 2026
These estimates describe this reference food. Your brand, preparation, and portion may differ. Oils, sauces, and other additions are excluded unless named in the source description.
View this USDA food record