Brown Rice Calories & Nutrition (ब्राउन राइस)

Brown Rice has 354 calories per 100g (354 kcal per 100 g)

Healthy Foods Health Rating: 5/10 Best time: Lunch, Dinner
354 kcal

Brown Rice Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Brown Rice broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
50 g 50 g 177 kcal 4.6 g 37.4 g 0.6 g
100 g standard 100 g 354 kcal 9.2 g 74.8 g 1.2 g
200 g 200 g 708 kcal 18.4 g 149.6 g 2.4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Brown Rice to your thali See the total calories of your whole meal.
Nutrition Facts — Brown Rice (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 354 kcal 354 kcal 18%
Protein 9.2 g 9.2 g 18%
Carbohydrates 74.8 g 74.8 g 25%
Fat 1.2 g 1.2 g 2%
Fiber 4.4 g 4.4 g 18%
Sugar 0.7 g 0.7 g 1%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 9.2 g · 11%
Carbs 74.8 g · 86%
Fat 1.2 g · 3%
Burn it off

Minutes of activity to burn 354 kcal (70 kg adult):

Brisk walking 76 min
Cycling 51 min
Running 38 min
Yoga 101 min

Is Brown Rice good for weight loss?

Best kept occasional

Brown Rice carries roughly 354 kcal per 100 g, which is on the very high side for an everyday Indian food. It also delivers about 9.2 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 4.4 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Brown Rice good for muscle gain?

Useful as a supporting food

Brown Rice provides about 9.2 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 2.6 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Brown Rice

Whole grains like this keep you full longer than refined flour. Combine with dal or curd for a balanced meal.

About Brown Rice

Unpolished whole-grain rice with its bran layer intact.

Frequently asked questions about Brown Rice

100 g of brown rice contains approximately 354 calories, along with 9.2 g protein, 74.8 g carbohydrates and 1.2 g fat.

100 gram brown rice (100 g) mein lagbhag 354 calorie aur 9.2 g protein hota hai. Isme 74.8 g carbs aur 1.2 g fat bhi hota hai.

100 ग्राम ब्राउन राइस (100 ग्राम) में लगभग 354 कैलोरी और 9.2 ग्राम प्रोटीन होता है। इसमें 74.8 ग्राम कार्बोहाइड्रेट और 1.2 ग्राम फैट भी होता है।

Best kept occasional. Brown Rice carries roughly 354 kcal per 100 g, which is on the very high side for an everyday Indian food. It also delivers about 9.2 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 4.4 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Brown Rice contains about 9.2 g of protein per 100 g, which is considered moderate for Indian foods.

Brown Rice provides roughly 74.8 g of carbohydrates and 0.7 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Brown Rice is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 354 calories in 100 g of brown rice takes brisk walking for about 76 minutes, or cycling for about 51 minutes, or running for about 38 minutes, or yoga for about 101 minutes.

Compare Brown Rice with other foods

Brown Rice vs Khichdi Brown Rice vs Sprouts Salad Brown Rice vs Oats Brown Rice vs Vegetable Soup Brown Rice vs Maida

Similar foods in Healthy Foods

Khichdi

200 kcal

Sprouts Salad

105 kcal

Oats

150 kcal

Vegetable Soup

110 kcal

Maida

352 kcal

Bajra

348 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.