Brown Rice Nutrition Facts, Calories and Health Benefits

An In-Depth Look at Brown Rice Nutrition

Rice is a versatile and popular food that is a dietary staple for many cultures around the world. One variety that has grown in popularity is brown rice, which is a highly nutritious whole grain. But when looking at the nutritional breakdown, many wonder - how many calories are in 1 cup of brown rice?

In this comprehensive guide, we will take an in-depth look at understanding brown rice nutrition facts. We will cover:

• Brown rice calories and other nutrients
• How brown rice compares to white rice nutrition
• The health benefits of brown rice
• How to cook and store brown rice
• Delicious brown rice recipe ideas

Calories in 1 Cup of Uncooked Brown Rice

When looking at calories in 1 cup of uncooked brown rice, there are about 715 calories per uncooked cup. Brown rice is relatively high in calories compared to other uncooked grains before it is prepared.

Here is the full brown rice nutrition breakdown for 1 cup of uncooked brown rice (about 156g):

• Calories: 715
• Protein: 15g
• Carbohydrates: 150g
• Fiber: 8g
• Fat: 3g
• Manganese: 80% DV
• Phosphorus: 20% DV
• Magnesium: 21% DV
• Selenium: 50% DV
• Thiamin: 11% DV
• Niacin: 20% DV

Brown Rice Nutrition Facts

Many people choose brown rice over white rice for its nutrition benefits. Brown rice has the bran and germ layers intact, making it a whole grain that packs a nutritious punch.

Some key nutrients found in brown rice include:

Fiber

Brown rice is an excellent source of fiber, with about 4g per cooked cup. Fiber helps slow digestion, regulate blood sugar levels, and improves gut health.

Manganese

Brown rice is one of the richest food sources of manganese - one cup of cooked rice provides about 90% of your daily needs. Manganese is essential for metabolism and bone health.

Magnesium

With 21% DV in just 1 cooked cup, brown rice is high in magnesium. Magnesium plays key roles in muscle, nerve and cardiovascular function.

Phosphorus

Phosphorus comprises nucleic acids like DNA/RNA and forms the phospholipid cell membrane bilayer. Brown rice provides 20% DV per cooked cup.

Selenium

Brown rice is high in selenium - an important mineral that acts as an antioxidant. One cup cooked provides 60% of daily needs.

Brown Rice vs. White Rice Nutrition

How does brown rice stack up against white rice nutrition? They come from the same grain, but the milling and processing changes the nutritional components.

Here is a brown rice versus white rice comparison per cooked cup (158g) of each:

Brown Rice (Cooked 1 Cup)

• Calories: 220
• Carbohydrates: 46g
• Fiber: 4g
• Protein: 5g
• Manganese: 83%
DV
• Magnesium: 21% DV
• Phosphorus: 20% DV
• Selenium: 43%
DV

White Rice (Cooked 1 Cup)

• Calories: 242
• Carbohydrates: 53g
• Fiber: 1g
• Protein: 4g
• Manganese: 12% DV
• Magnesium: 3% DV
• Phosphorus: 4% DV
• Selenium: 11%
DV

As you can see, white rice is slightly higher in calories and carbohydrates, but lower in nearly all vitamins and minerals. The fiber content is drastically reduced with white rice milling.

Due to the nutrition loss, brown rice is considered a more nutrient-dense choice while keeping you full from extra fiber.

The Many Proven Health Benefits of Brown Rice

Beyond the nutritional content itself, studies have found some robust health benefits associated with brown rice consumption.

Heart Disease Prevention

The fiber, magnesium, and selenium in brown rice makes it a heart-healthy grain choice. The nutrients protect cardiovascular health by:

• Lowering LDL cholesterol
• Reducing high blood pressure
• Improving blood flow and artery function

One study found participants had almost 50% less plaque buildup in the arteries when consuming brown rice over white. The research supports brown rice benefits for heart disease prevention.

Type 2 Diabetes Help

Multiple studies demonstrate brown rice benefits can include reducing risk and managing type 2 diabetes.

Since brown rice is high in magnesium, fiber slowing digestion is key. This leads to gradual absorption - preventing dangerous spikes and plunges in blood glucose.

The lowered glycemic index makes brown rice a fantastic carb choice for diabetics by enhancing insulin sensitivity and function.

Aid Weight Loss & Maintenance

As a low-energy-density and high fiber food, brown rice promotes weight loss and prevents regain in several ways:

• Keeps you feeling fuller, longer
• Slows stomach emptying
• Suppresses appetite hormones like ghrelin
• Boosts fat burning during digestion

Brown rice gives lasting energy due to the nutritious whole grain properties and fiber - keeping cravings and overeating urges at bay.

Enhance Digestion & Gut Health

The rice grain outer layers removed in white rice milling contain resistant starch and insoluble fiber essential for healthy digestion. Benefits include:

• Smooth transit through intestines
• Reduced diarrhea, constipation and IBS symptoms
• Natural prebiotic feeding good gut bacteria
• Lowers risk of colon diseases

Brown rice keeps your gastrointestinal system running like a well-oiled machine - improving comfort, immunity and nutrient absorption!

Cancer Prevention

In addition to heart disease and diabetes prevention, brown rice intake is linked with a reduced cancer risk due to the antioxidant effects. Rice bran contains the compounds:

• Ferulic acid
• Tricin
• Oryzanol
• Phytic acid

These phytonutrients demonstrate cytotoxic effects inducing cancer cell death and reducing tumors in research.

Brain Function & Nervous System Support

The array of B-vitamins in brown rice assists your nervous system daily - influencing mood, focus, memory and cognitive performance.

Thiamine converts glucose into energy to fuel your brain all day. Vitamin B6 aids production of neurotransmitters essential for proper communication through nerve synapses.

Manganese also maintains nervous health acting as a cofactor in neurotransmitter synthesis required by the brain and nerves.

How to Cook and Store Brown Rice

Understanding how to properly prepare brown rice ensures you achieve optimum texture and flavor while retaining nutrients.

Cooking Brown Rice on the Stovetop

Here is an easy, fool-proof method for cooking brown rice on the stovetop:

1. Add 1 cup brown rice and 2 1⁄4 cups water or broth to a saucepan. This ratio keeps the rice tender and moist.
2. Bring the mixture just to a boil, the immediately reduce heat to low. Cover and simmer for 45 minutes, allowing rice to steam evenly.
3. After 45 minutes, remove pan from heat and let sit covered for 5 minutes more.
4. Fluff with a fork before serving.

Cooking Brown Rice in Rice Cooker

For hands-free ease, a rice cooker streamlines perfectly cooked rice each time. Here’s how:

1. Add rice and proper water ratio to cooker bowl.
2. Press switch to cook mode and allow to complete cycle - usually 45-50 minutes.
3. Let steam with lid on for 15 minutes more before opening.
4. Gently stir before serving warm.

Storing Leftover Cooked Brown Rice

Cooked brown rice should be stored properly to retain quality and avoid food poisoning bacteria growth. Keep in air-tight container in refrigerator for 3-5 days. Reheat gently until piping hot before eating leftovers.

For longer term storage up to 6 months, brown rice can be frozen in portion sizes. Allow to cool completely before transferring to resealable plastic freezer bags.

Incorporating Brown Rice Into Delicious Recipes

Brown rice elevates both savory dishes and sweet dessert recipes:

Savory Brown Rice Recipes

• Brown Rice Bowls - Base of brown rice topped with sautéed veggies, proteins like chicken, shrimp or eggs and sauce
• Stuffed Bell Peppers - Ground meat and brown rice mixture fills peppers before baking
• Risotto - Creamy rice dish made with short grain brown rice and broth
• Brown Rice Enchiladas - Rolled tortillas with rice filling and enchilada sauce

Sweet Brown Rice Recipes

• Rice Pudding - Creamy custard dessert made with cooked brown rice, milk, eggs, spices and sweet mix-ins
• Brown Rice Crispy Treats - Chewy homemade snack combining brown rice cereal, chocolate and marshmallows
• Coconut Brown Rice Cake - Delicious dense cake with coconut milk beets and brown rice flour

The Takeaway on Brown Rice Nutrition Facts

When you look at the calories in 1 cup of uncooked brown rice and beyond - it is a nutritional powerhouse grain full of essential vitamins, minerals and fiber.

Choosing brown over white provides superior nutrient quality and proven benefits preventing chronic disease. Brown rice delivers lasting energy and satisfies for a carb with true nutritional substance.

Understanding how to properly prepare brown rice ensures delicious results every time you incorporate it into both main dishes and sweet treats!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.