Know what’s on your plate
Long-grain brown rice
Calories & nutrition facts
dry
Nutrition facts
Per 100 g% DV- Calories 367 kcal —
- Protein 7.5 g 15%
- Carbohydrate 73 g 26%
- Fat 3.2 g 4%
- Saturated fat 0.6 g 3%
- Fibre 3.6 g 13%
- Sugars 0.7 g —
- Sodium 5 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%
- Vitamin E 0.6 mg 4%
- Vitamin K 0.6 µg 1%
- Thiamin (B1) 0.54 mg 45%
- Riboflavin (B2) 0.1 mg 7%
- Niacin (B3) 6.5 mg 41%
- Pantothenic acid (B5) 1.1 mg 21%
- Vitamin B6 0.48 mg 28%
- Folate (B9) 23 µg 6%
- Vitamin B12 0 µg 0%
- Choline 21.5 mg 4%
Minerals
- Calcium 9 mg 1%
- Iron 1.3 mg 7%
- Magnesium 116 mg 28%
- Phosphorus 311 mg 25%
- Potassium 250 mg 5%
- Zinc 2.1 mg 19%
- Copper 0.3 mg 34%
- Manganese 2.9 mg 124%
- Selenium 17.1 µg 31%
Similar foods
- Brown long-grain riceraw367 kcal / 100 g
- Medium-grain brown ricedry362 kcal / 100 g
- Brown medium-grain riceraw362 kcal / 100 g
- Long-grain riceraw347 kcal / 100 g
- Regular long-grain white ricedry365 kcal / 100 g
- Parboiled long-grain white ricedry374 kcal / 100 g
- Wholegrain riceraw350 kcal / 100 g
- Whole riceraw341 kcal / 100 g
- Long-grain white riceregular, raw, enriched365 kcal / 100 g
- Easy cook brown riceraw366 kcal / 100 g
Questions about Long-grain brown rice
How do you cook long-grain brown rice so it stays separate?
Rinse it, then simmer one part rice with about two parts water, covered, for 35–45 minutes until tender. Leave it covered off the heat for 10 minutes, then fluff with a fork; drain any excess water if needed.
Do you need to soak long-grain brown rice before cooking?
No, but soaking it in cold water for a few hours can shorten the cooking time and help the grains cook more evenly. Drain and rinse it before cooking, and start checking for tenderness earlier.
How long does cooked brown rice keep in the fridge?
Cool it quickly, ideally within an hour, and refrigerate it in a shallow, covered container. Use it within 24 hours; reheat only once until steaming hot throughout.
Can you freeze cooked long-grain brown rice?
Yes. Cool it promptly, divide it into meal-sized portions and freeze in airtight containers. Reheat from frozen in a pan with a splash of water or in the microwave, stirring until steaming hot throughout.
What goes well with long-grain brown rice?
Its nutty flavour works well with roast vegetables, lentil dhal, chickpea curry and grilled fish. Use it as the base for a rice bowl, or toss cooled grains with herbs, lemon and chopped vegetables for a salad.
Can you use long-grain brown rice instead of white rice in recipes?
Usually, but allow extra cooking time and liquid: brown rice keeps its bran layer, so it takes longer to soften. It works well in pilafs and as a side, though it is less suited to recipes that rely on soft, sticky grains.
Is long-grain brown rice more nutritious than long-grain white rice?
It has more fibre per 100 g: 3.6 g compared with 0.97 g in regular long-grain white rice. Both provide a similar amount of protein, while brown rice has a firmer bite and nuttier taste.
Why does long-grain brown rice take longer to cook than white rice?
Brown rice still has its bran and germ, which are removed to make white rice. That outer layer slows water reaching the grain, so brown rice needs a longer simmer.
Source: Canadian Nutrient File 4496 · per 100 g · carbohydrate per EU label, fibre excluded
