Brown Rice (Cooked, 1 cup)
A wholesome and versatile staple, brown rice is a whole grain that retains its nutrient-dense bran and germ layers, giving it a distinctive chewy texture and an earthy, nutty flavor profile. Unlike its highly processed white counterpart, this grain holds its shape beautifully, making it an excellent base for hearty grain bowls, vibrant stir-fries, and comforting casseroles. Its mild yet complex taste absorbs sauces and seasonings effortlessly, allowing it to complement a wide array of global cuisines. When planning balanced meals, taking note of the Brown Rice (Cooked, 1 cup) calories can help you manage your daily energy intake, as this satisfying portion provides a robust source of complex carbohydrates that keeps you full and fueled for hours.
Culinary & Storage Tips
Selection
Choose organic whole-grain brown rice when possible to minimize exposure to pesticides, ensuring the bran and germ layers are fully intact for maximum nutrition.
Storage
Store cooled, cooked brown rice in an airtight container in the refrigerator for up to 4 days, or freeze it in portion-sized bags for up to 6 months.
Healthy Uses
- •Toss with roasted vegetables, lean protein, and a lemon-tahini dressing for a nutrient-dense grain bowl.
- •Stir into hearty soups or stews right before serving to add satisfying texture and extra fiber.
- •Use as a base for a warm, healthy breakfast porridge topped with cinnamon, chopped walnuts, and fresh berries.
Macronutrients
Per Serving
Micronutrients
| Nutrient | Amount |
|---|---|
| Calcium | |
| Choline | |
| Copper | |
| Folate (B9) | |
| Iron | |
| Magnesium | |
| Manganese | |
| Niacin (B3) | |
| Phosphorus | |
| Potassium | |
| Riboflavin (B2) | |
| Selenium | |
| Sodium | |
| Thiamin (B1) | |
| Vitamin A | |
| Vitamin B12 | |
| Vitamin B6 | |
| Vitamin C | |
| Vitamin D | |
| Vitamin E | |
| Vitamin K | |
| Zinc |
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