Know what’s on your plate
Brown medium-grain rice
Calories & nutrition facts
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Nutrition facts
Per 100 g% DV- Calories 362 kcal —
- Protein 7.5 g 15%
- Carbohydrate 73 g 26%
- Fat 2.7 g 3%
- Saturated fat 0.5 g 3%
- Fibre 3.4 g 12%
- Sodium 4 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.41 mg 34%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 4.3 mg 27%
- Pantothenic acid (B5) 1.5 mg 30%
- Vitamin B6 0.51 mg 30%
- Folate (B9) 20 µg 5%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 33 mg 3%
- Iron 1.8 mg 10%
- Magnesium 143 mg 34%
- Phosphorus 264 mg 21%
- Potassium 268 mg 6%
- Zinc 2 mg 18%
- Copper 0.28 mg 31%
- Manganese 3.7 mg 163%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 362 | 7.5 g | 73 g | 2.7 g |
| 1 × cup | 190 g | 688 | 14 g | 138 g | 5.1 g |
| 2 × cup | 380 g | 1376 | 29 g | 277 g | 10 g |
| ½ × cup | 95 g | 344 | 7.1 g | 69 g | 2.5 g |
| 3 × cup | 570 g | 2063 | 43 g | 415 g | 15 g |
| 4 × cup | 760 g | 2751 | 57 g | 553 g | 20 g |
Similar foods
- Medium-grain brown ricedry362 kcal / 100 g
- Brown long-grain riceraw367 kcal / 100 g
- Brown riceraw351 kcal / 100 g
- Long-grain brown ricedry367 kcal / 100 g
- Whole riceraw341 kcal / 100 g
- Wholegrain riceraw350 kcal / 100 g
- Easy cook brown riceraw366 kcal / 100 g
- Medium-grain white riceraw, enriched360 kcal / 100 g
- Long-grain riceraw347 kcal / 100 g
- Semi-wholegrain ricecooked, no added salt165 kcal / 100 g
Questions about Brown medium-grain rice
How do you cook brown medium-grain rice so it turns tender rather than chewy?
Rinse it until the water runs nearly clear, then simmer 200 g rice with about 500 ml water, covered, for 40–45 minutes. Take it off the heat and leave it covered for 10 minutes before fluffing; add a splash more water if the pan is dry while the grains are still firm.
Do you need to soak brown medium-grain rice before cooking?
No, but soaking it in plenty of cold water for 30 minutes can shorten the simmer and help the grains cook more evenly. Drain it well, then start checking for tenderness after about 30 minutes.
What dishes work well with brown medium-grain rice?
Its slightly sticky texture suits rice bowls, stuffed peppers and vegetable sushi-style rolls, as well as risotto-like dishes. Try it with roasted aubergine, mushrooms or a saucy bean stew so the grains can soak up the juices.
How should you store cooked brown rice?
Cool it quickly, ideally by spreading it in a shallow container, and refrigerate within an hour. Eat it within one day; reheat it only once, until steaming hot throughout.
How long does uncooked brown medium-grain rice keep?
Keep it in an airtight container in a cool, dry cupboard, away from heat and sunlight. Because its bran contains oil, it can turn stale sooner than white rice; refrigerate or freeze it for longer storage.
Can you use brown medium-grain rice instead of white medium-grain rice?
Yes, but allow more time and water: brown rice keeps its bran layer, so it takes longer to soften and has a nuttier, chewier bite. White medium-grain rice has 360 kcal per 100 g, compared with 362 kcal in brown medium-grain rice.
What can you use instead of brown medium-grain rice?
Brown short-grain rice is the closest swap when you want a cohesive texture; brown long-grain rice works better when you want separate, fluffy grains. Cooking time and water can differ, so follow the instructions for the rice you choose.
Source: USDA FoodData Central 169706 · per 100 g · carbohydrate per EU label, fibre excluded
