FoodScore
0/ 100
Goodgrain· 1 cup cooked

Brown rice (cooked)

Brown rice scores 60/100, a 'Good' rating, primarily due to its status as a minimally processed whole grain, providing beneficial fiber and micronutrients.

  • Minimally processed (NOVA 1) whole grain, offering more nutrients than refined grains.
  • Provides 1.6g of fiber per 100g, contributing to digestive health.
  • Contains only 4mg of sodium and 0g of added sugar per 100g serving.
  • A 100g serving offers 2.7g of protein, supporting daily intake goals.
  • Earns a FoodScore of 60/100, indicating a good nutritional profile.
  • Scores +3 points above the grain category average (57/100 across 177 foods).
Fiber
1.6g
6% of Daily Value
Protein
2.7g
5% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
4mg
0% of Daily Value
+
What it brings to the table
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 60

Brown rice achieves a FoodScore of 60 out of 100, placing it in the 'Good' category. This score reflects its strong nutritional foundation as a whole grain. A significant contributor to its positive score is its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed, which earns a substantial +10 bonus. This contrasts with refined grains that often lose beneficial components during processing. Brown rice also benefits from its low content of undesirable nutrients, containing 0g of added sugar, 0g of saturated fat, and only 4mg of sodium per 100g. These factors prevent any penalties related to these components. While it provides some fiber (1.6g per 100g) and micronutrients like magnesium (9% DV) and zinc (6% DV), these amounts are moderate and do not significantly boost the score further. To achieve a higher score, brown rice would need to contain substantially more fiber, protein, or a wider array of micronutrients in higher percentages of the daily value.

Health benefits

What the nutrients in brown rice (cooked) actually do for you, grounded in established dietary science.

Supports Digestive Health

Brown rice is a good source of dietary fiber, providing 1.6 grams per 100g serving. Dietary fiber is crucial for maintaining a healthy digestive system by adding bulk to stool and promoting regular bowel movements. Research supports that adequate fiber intake can help prevent constipation and support overall gut function. The fiber in brown rice also acts as a prebiotic, feeding beneficial gut bacteria, which contributes to a healthy gut microbiome. Including whole grains like brown rice in your diet is a straightforward way to increase your daily fiber intake, which is often below recommended levels for many adults.

Aids Blood Sugar Management

As a whole grain, brown rice has a lower glycemic index compared to refined white rice, meaning it causes a slower and more gradual rise in blood sugar levels. This is largely due to its fiber content, which slows down the digestion and absorption of carbohydrates. For individuals managing blood sugar levels or looking to prevent type 2 diabetes, choosing whole grains like brown rice can be a beneficial dietary strategy. Its absence of added sugars further supports stable blood glucose, aligning with dietary guidelines that emphasize minimizing intake of free sugars for better metabolic health. Incorporating brown rice can help in creating meals that provide sustained energy without sharp blood sugar spikes.

Contributes to Heart Health

Brown rice supports heart health through several nutritional aspects. It is naturally low in sodium (4mg per 100g) and contains no saturated or trans fats, which are dietary components linked to increased risk of cardiovascular disease. Dietary guidelines emphasize reducing sodium intake and limiting saturated fats to maintain healthy blood pressure and cholesterol levels. The fiber in brown rice also plays a role in cholesterol management, as soluble fiber can help reduce LDL ('bad') cholesterol. While brown rice is not a primary source of potassium, its overall nutrient profile makes it a heart-friendly carbohydrate choice when part of a balanced diet.

Supports Weight Management

Brown rice can be a valuable component of a weight management strategy due to its fiber and protein content, both of which contribute to satiety. The 1.6g of fiber and 2.7g of protein per 100g can help you feel fuller for longer, potentially reducing overall calorie intake. Foods that promote satiety can help prevent overeating and snacking between meals. Furthermore, as a minimally processed whole food (NOVA 1), brown rice tends to be more nutrient-dense and less calorie-dense than many ultra-processed alternatives, making it a filling and nutritious carbohydrate source. Choosing whole grains over refined grains is a common recommendation for those aiming to maintain a healthy weight.

How to eat it

Brown rice is a versatile staple in American diets, often serving as a base for meals, a side dish, or an ingredient in salads and bowls. Its nutty flavor and chewy texture make it a satisfying alternative to refined grains. It pairs well with a variety of proteins and vegetables, making it easy to incorporate into diverse cuisines. A typical serving size is one cup cooked, which provides a good balance of carbohydrates and fiber.

Cook brown rice in advance and store it in the refrigerator for up to 3-4 days to save time on meal prep during busy weekdays.
For a richer flavor, cook brown rice in vegetable or chicken broth instead of water, and add a bay leaf or a pinch of herbs.
Combine cooked brown rice with roasted vegetables, a lean protein like chicken or beans, and a light dressing for a nutritious and balanced meal.
Use leftover brown rice as a base for homemade veggie burgers, a hearty addition to soups, or to make fried rice with plenty of vegetables.
Things to keep in mind

Brown rice is generally considered safe for most individuals when consumed in normal serving sizes. There are no widely documented common allergies specific to brown rice. Some individuals unaccustomed to high-fiber diets might experience mild gastrointestinal discomfort, such as bloating or gas, if they rapidly increase their intake. This can typically be mitigated by gradually increasing fiber intake and ensuring adequate hydration. For individuals with specific dietary restrictions or health conditions, consulting a healthcare professional is always recommended, but for the general healthy adult population, brown rice poses minimal health cautions.

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Reader questions
Is brown rice healthy?
Yes, brown rice is considered a healthy whole grain. It provides dietary fiber, protein, and essential minerals like magnesium and zinc. As a minimally processed food (NOVA 1), it retains more nutrients compared to refined grains like white rice. Its low sodium and no added sugar content further contribute to its positive nutritional profile.
Is brown rice good for weight loss?
Brown rice can be beneficial for weight loss. Its fiber and protein content contribute to satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. Choosing whole grains like brown rice over refined grains can support a balanced diet and help manage hunger, which are key factors in weight management.
Is brown rice processed?
Brown rice is classified as a minimally processed food (NOVA class 1). This means it has undergone very little processing, typically only hulling to remove the inedible outer layer, while retaining its bran and germ. This minimal processing preserves its nutritional integrity, unlike refined grains that have these nutrient-rich layers removed.
How should I cook brown rice?
To cook brown rice, a common ratio is 1 cup of rice to 2 cups of water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 45-50 minutes, or until the liquid is absorbed and the rice is tender. Let it stand, covered, for 5-10 minutes before fluffing with a fork. This method helps ensure evenly cooked and fluffy grains.
What can I substitute for brown rice?
If you're looking for alternatives, other whole grains like quinoa, farro, or barley can be excellent substitutes, offering similar nutritional benefits. For a lower-carb option, riced cauliflower or broccoli can be used, though they will have a different texture and nutritional profile. Each offers unique flavors and textures to diversify your meals.
Is brown rice good for managing diabetes?
Yes, brown rice can be a good choice for individuals managing diabetes. Its fiber content helps slow down glucose absorption, leading to a more gradual rise in blood sugar compared to refined grains. This can contribute to better blood sugar control. However, portion control remains important, as all carbohydrates affect blood glucose levels.
Does brown rice contain gluten?
No, brown rice is naturally gluten-free. This makes it a suitable grain option for individuals with celiac disease or gluten sensitivity. It's important to check product labels to ensure no cross-contamination occurred during processing if you have a severe gluten allergy.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20