Brown Rice Calories: Is It for Uncooked Rice? - Nutrition

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Brown rice calories


Calorie inquiry result: Brown rice 100g = 345 calories.
Does this refer to uncooked brown rice? Thank you.

NO.NO., 20~29 year old female. Ask Date: 2005/07/12

Dr. Hu Yuqing reply Nutrition


Hello: According to the food exchange list: 20g of rice cooks into 50g of cooked rice, which contains 70 calories, 2g of protein, and 15g of carbohydrates.
For 100g of rice, it yields 250g of cooked rice with 350 calories.
The data I found indicates that 100g of brown rice has 345 calories, which corresponds to approximately 250g of cooked rice.
Wishing you good health.
Response from Nutritionist Hu Yu-Ching.
940712 Tuesday.

Reply Date: 2005/07/12

More Info


Yes, the calorie count of brown rice, which is approximately 345 calories per 100 grams, refers to uncooked brown rice. When considering the nutritional value and caloric content of grains, it's essential to differentiate between uncooked and cooked forms, as cooking significantly alters the weight and caloric density of the food.

When brown rice is cooked, it absorbs water and expands, which increases its weight while diluting its caloric density. Typically, one cup of uncooked brown rice yields about three cups of cooked rice. This means that the caloric content per serving of cooked brown rice is much lower than that of uncooked rice. For instance, one cup of cooked brown rice (approximately 195 grams) contains about 215 calories, depending on the cooking method and the specific type of brown rice.

Brown rice is often considered a healthier alternative to white rice due to its higher fiber content, vitamins, and minerals. The fiber in brown rice can aid in digestion and help maintain a healthy weight by promoting a feeling of fullness. Additionally, brown rice retains the bran and germ layers, which are rich in nutrients such as magnesium, phosphorus, and B vitamins, making it a more nutritious choice.

However, it's important to note that while brown rice has numerous health benefits, it may not be suitable for everyone. For instance, individuals with certain gastrointestinal conditions, such as irritable bowel syndrome (IBS) or those recovering from gastrointestinal surgery, may find brown rice harder to digest due to its higher fiber content. In such cases, white rice or other easily digestible grains might be recommended.

Moreover, when considering the overall diet, it's crucial to balance carbohydrate intake with proteins, healthy fats, and a variety of fruits and vegetables. While brown rice can be a part of a healthy diet, relying solely on one type of grain may not provide all the necessary nutrients. Incorporating a variety of whole grains, such as quinoa, barley, and farro, can enhance nutritional diversity.

In summary, the caloric value of brown rice you mentioned pertains to its uncooked state. When planning meals, consider the cooking process and how it affects the caloric content. Brown rice is a nutritious option, but individual dietary needs and preferences should guide its inclusion in your diet. Always consult with a healthcare provider or a registered dietitian for personalized dietary advice, especially if you have specific health concerns or dietary restrictions.

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