Published by Saura ·
Brown rice nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 145 kcal and 3.2 g protein. Reference food and preparation: boiled without salt. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of brown rice (boiled without salt) supplies about 217 kcal, 4.8 g protein and 4.4 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Brown rice: nutrition per 100 g and example portion
Reference preparation: boiled without salt. The exact source name is “Rice, wholegrain, boiled without salt” (Fineli food 1377). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 145 kcal | 217 kcal |
| Protein | 3.2 g | 4.8 g |
| Available carbohydrate (excludes fiber) | 28.5 g | 42.8 g |
| Fat | 1.2 g | 1.8 g |
| Saturated fat | 0.2 g | 0.3 g |
| Fiber | 3 g | 4.4 g |
How to weigh brown rice
Use the cooked, drained rice weight for these numbers. Brown-rice varieties and cooking times produce different water absorption, so the package's dry-to-cooked yield is more useful than assuming one universal conversion.
Calculate your own brown rice portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 144.9 × 1.5 = 217.35 kcal, displayed as approximately 217 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as boiled without salt; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Brown rice retains bran, but a specific product's fiber still depends on the variety. Rice cooked in coconut milk or fried with oil needs those ingredients recorded. Refrigerate leftovers promptly and follow local rice-safety guidance.
Meal ideas using brown rice
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Build a rice bowl with tofu, cabbage and a measured sesame dressing.
- Serve brown rice with lentil curry; count the curry and rice as separate recipe components.
Compare other grains and starches
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| White rice | boiled without salt | 93 kcal | 1.6 g | 0.6 g |
| Multigrain pasta | boiled without salt; wheat, rye and barley pasta | 108 kcal | 4.5 g | 1.5 g |
| Couscous | dry, before hydration | 324 kcal | 11.5 g | 5 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
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- White rice nutrition: calories, protein and portion sizesWhite rice (cooked): about 93 kcal and 1.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Multigrain pasta nutrition: calories, protein and portion sizesMultigrain pasta (cooked): about 108 kcal and 4.5 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Couscous nutrition: calories, protein and portion sizesCouscous (dry): about 324 kcal and 11.5 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Raw vs cooked food weight: choose the matching nutrition entryLearn when to weigh rice, pasta, meat and beans raw or cooked, with a worked batch-yield example and tips to avoid counting the same food twice.
- How to calculate recipe nutrition from ingredients and servingsCalculate a homemade recipe's calories and nutrients from ingredient weights, then divide by portions or cooked yield with a transparent worked example.
Frequently asked questions
How many calories are in 150 g of brown rice?
This boiled without salt reference supplies about 217 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of brown rice matter?
Brown rice retains bran, but a specific product's fiber still depends on the variety. Rice cooked in coconut milk or fried with oil needs those ingredients recorded. Refrigerate leftovers promptly and follow local rice-safety guidance.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 1377: Rice, wholegrain, boiled without salt
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 1370: Rice, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 30361: Pasta, multigrain, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 29208: Couscous
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.