Know what’s on your plate
Rice bran
Calories & nutrition facts
crude
Nutrition facts
Per 100 g% DV- Calories 316 kcal —
- Protein 13 g 27%
- Carbohydrate 29 g 10%
- Fat 21 g 27%
- Saturated fat 4.2 g 21%
- Fibre 21 g 75%
- Sugars 0.9 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 4.9 mg 33%
- Vitamin K 1.9 µg 2%
- Thiamin (B1) 2.8 mg 229%
- Riboflavin (B2) 0.28 mg 22%
- Niacin (B3) 34 mg 212%
- Pantothenic acid (B5) 7.4 mg 148%
- Vitamin B6 4.1 mg 239%
- Folate (B9) 63 µg 16%
- Vitamin B12 0 µg 0%
- Choline 32.2 mg 6%
Minerals
- Calcium 57 mg 4%
- Iron 18.5 mg 103%
- Magnesium 781 mg 186%
- Phosphorus 1677 mg 134%
- Potassium 1485 mg 32%
- Zinc 6 mg 55%
- Copper 0.73 mg 81%
- Manganese 14.2 mg 618%
- Selenium 15.6 µg 28%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 316 | 13 g | 29 g | 21 g |
| 1 × cup | 118 g | 373 | 16 g | 34 g | 25 g |
| 2 × cup | 236 g | 746 | 32 g | 68 g | 49 g |
| ½ × cup | 59 g | 186 | 7.9 g | 17 g | 12 g |
| 3 × cup | 354 g | 1119 | 47 g | 102 g | 74 g |
| 4 × cup | 472 g | 1492 | 63 g | 135 g | 98 g |
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Questions about Rice bran
What is rice bran, and how do you use it?
Rice bran is the thin outer layer removed when brown rice is milled into white rice. Buy food-grade rice bran for cooking; stir a spoonful into porridge, yoghurt or a smoothie, or use it in baking.
Can you add rice bran to bread or porridge?
Yes. Start with a tablespoon in porridge or replace a small part of the flour in bread, muffins or pancakes; too much can make baked goods dense and crumbly. Rice bran absorbs moisture, so you may need a little extra liquid.
How should you store rice bran?
Keep it in an airtight container in the fridge, or freeze it for longer storage. Its natural oils can turn rancid, especially if the bran has not been heat-stabilised; discard it if it smells stale, sour or paint-like.
What are nukazuke, and how is rice bran used to make them?
Nukazuke are Japanese pickles made by burying vegetables such as cucumber, radish or aubergine in a seasoned rice-bran bed called nukadoko. The bed is mixed with salt and water and needs regular stirring; remove the vegetables and brush off the bran before eating.
Can you use wheat bran instead of rice bran?
You can swap them in small amounts in porridge or baking, but the result will differ: wheat bran is much higher in fibre and lower in fat. Rice bran has a richer texture, so a one-for-one swap may make a recipe drier or change how it holds together.
Is rice bran the same as rice bran oil?
No. Rice bran is the solid outer layer of the grain, while rice bran oil is extracted from it. The oil can be used for frying and cooking, but it does not provide the bran’s fibre.
Which nutrients stand out in rice bran?
Rice bran is high in fibre, with 21 g per 100 g, and is a source of iron, zinc, magnesium and vitamin E. A small spoonful contains much less than 100 g, so it is best treated as an ingredient rather than eaten by the bowlful.
Source: USDA FoodData Central 169713 · per 100 g · carbohydrate per EU label, fibre excluded
