Brown rice

Rice, brown, medium-grain, raw

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Brown rice FAQ

Table of Contents

• Is brown rice gluten free?
• Is brown rice keto?
• Is brown rice low FODMAP?
• Is brown rice paleo?
• Is brown rice high in fiber?
• Does brown rice contain protein?
• Does brown rice contain carbs?
• Does brown rice contain fat?
• Does brown rice contain sugar?
• Is brown rice high in cholesterol?
• Does brown rice contain potassium?
• Is brown rice low in sodium?
• Does brown rice contain iron?
• Does brown rice contain lectins?
• Is brown rice high in oxalate?
• Is brown rice high in uric acid?
• Is brown rice high histamine?
• Is brown rice high in arginine?
• Is brown rice high in phosphorus?
• Is brown rice high in purines?
• Is brown rice Whole30?
• Can you eat brown rice on the Mediterranean diet?
• Is brown rice vegan?
• Is brown rice high in calcium?
• What are some alternatives to brown rice?

Is brown rice gluten free?

Yes, brown rice is naturally gluten-free. Gluten is a type of protein found in certain grains such as wheat, barley, and rye, and brown rice is not one of them.

Is brown rice keto?

No, brown rice is not typically included in a ketogenic diet, which is a very low-carb diet. A half-cup of raw brown rice contains approximately 72 grams of carbohydrates, which is quite high for a keto diet considering that some versions of a ketogenic diet aim for 20 to 50 grams per day.

Is brown rice low FODMAP?

Yes and no, depending on the portion size. Brown rice is considered to be low FODMAP at a serving size of 1 cup (cooked). However, when the serving size is increased to 1.5 cups (cooked), it becomes a moderate FODMAP food due to its content of the FODMAP group called fructans.

Is brown rice paleo?

No, brown rice is not considered paleo. The paleolithic or “paleo” diet seeks to exclude foods that were not available to our hunter-gatherer ancestors, including all grains – and brown rice is a grain.

Is brown rice high in fiber?

Yes, brown rice is a good source of dietary fiber. One cup of brown rice contains approximately 3 grams of fiber, which meets about 12% of the recommended daily value (DV) for this nutrient, although needs vary by gener. For context, the recommended daily value is 25 grams for women and 38 grams for men. Brown rice contains more fiber than white rice because it still has its bran, which is removed in the processing of white rice.

Does brown rice contain protein?

Yes, brown rice contains protein. Approximately, a cup of brown rice has about 7 grams of protein. This constitutes about 6% of the daily recommended intake for an average adult. Note that brown rice is considered an incomplete source of protein, so you should seek additional, complementary sources of protein to meet your daily amino acid needs.

Does brown rice contain carbs?

Yes, brown rice contains carbs. A cup of brown rice would generally contain about 72 grams of carbohydrates, which contribute to around 12% of the daily recommended amount.

Does brown rice contain fat?

Yes, brown rice does contain fat, though the amount is relatively small, about 3 grams per cup of rice. This makes up less than 3% of the daily recommended intake for an average adult, given a 2,000 calorie diet.

Does brown rice contain sugar?

No, brown rice does not contain sugar. It does contain carbs, which are naturally occurring in brown rice. Sugar is typically found in fruits, sweeteners, sauces, marinades, to name a few.

Is brown rice high in cholesterol?

No, brown rice does not contain cholesterol. Cholesterol is a lipid that is only present in animal products, and since rice is a plant product, it does not contribute to dietary cholesterol.

Does brown rice contain potassium?

Yes, brown rice does contain potassium. In a half-cup serving of brown rice, there is approximately 255 milligrams of potassium, which contributes 5% of the daily recommended intake of 4700 milligrams for adults.

Is brown rice low in sodium?

Yes, brown rice is considered a low sodium food. A 0.5-cup serving serving of cooked brown rice contains approximately only 4mg of sodium. This accounts for less than 1% of the recommended daily intake of 2300 mg for most healthy adults, making it a suitable option for a low-sodium diet. However, some prepackaged brown rice products and brown rice served at restaurants may have salt or salted butter added, so check the label or ask your server about the sodium content if you are watching your sodium.

Does brown rice contain iron?

Yes, brown rice contains iron and is considered a good source of iron. A half-cup serving of cooked brown rice offers about 1.7 milligrams of iron, which amounts to approximately 10% of the recommended daily intake. Men and postmenopausal women are advised to aim for 8 milligrams of iron per day, while premenopausal women should aim for 18 milligrams.

Does brown rice contain lectins?

Yes, brown rice does contain a certain amount of lectins. Most plant foods we eat every day contain lectins in varying quantities, including rice. Cooking rice at high temperature or pressure can help reduce the lectin content. Although research on this topic is ongoing, most individuals who maintain a balanced diet do not need to be overly concerned about lectin intake.

Is brown rice high in oxalate?

Brown rice contains a modest amount of oxalate, but it is not considered to be a high-oxalate food. While the exact amount can vary, a cup of brown rice typically contains around 50 milligrams of oxalate. For comparison, a high-oxalate food like spinach or beet greens can easily contain 600-800 milligrams per serving. If you have been advised to follow a low-oxalate diet for kidney stone prevention, brown rice can often still be included in your meal plan, but always consult with your healthcare provider.

Is brown rice high in uric acid?

No, brown rice is not high in uric acid. In fact, brown rice doesn’t have uric acid. This substance is produced by the human body when it breaks down purines, which are found in certain foods and drinks, but not in brown rice.

Is brown rice high histamine?

No, brown rice is not high in histamines. Histamine levels can vary greatly between different foods, and brown rice has generally been found to have low levels.

Is brown rice high in arginine?

No, brown rice is not high in arginine. Brown rice does contain arginine, but not a very large amount. One cup of brown rice provides about 0.5 grams of arginine, which accounts for around 2% to 6% of the daily value, depending on your specific health needs and goals.

Is brown rice high in phosphorus?

Yes, brown rice is relatively high in phosphorus. It is considered an excellent source of phosphorus. One cup of brown rice contains about 251mg of phosphorus, which is about 20% of the recommended daily value for adults, which ranges from 700 to 1250mg depending on age and gender.

Is brown rice high in purines?

While brown rice does contain purines, it’s not considered to be a high-purine food. In general, vegetable sources of purines are not associated with the same risk of gout and kidney stones as animal sources. A standard serving of brown rice (about 1 cup) contains approximately 7-50 milligrams of purines. A high-purine food, in contrast, contains approximately 150-1000 milligrams of purines per 3.5 ounces. Thus, these values for brown rice fall far below those classified as high-purine foods.

Is brown rice Whole30?

No, brown rice is not allowed on the Whole30 diet. The Whole30 diet restricts all grains, including brown rice, in favor of whole foods and protein sources.

Can you eat brown rice on the Mediterranean diet?

Yes, you can eat brown rice on the Mediterranean diet. The Mediterranean diet emphasizes whole grains, fruits and vegetables, and healthy fats, and brown rice is a good source of whole grains.

Is brown rice vegan?

Yes, brown rice is vegan. It’s a plant-based food that contains no animal products or byproducts.

Is brown rice high in calcium?

No, brown rice is not high in calcium. A serving of brown rice (about 1 cup) contains around 31 mg of calcium. That is about 2% of the recommended daily intake of calcium for adults, which is 1000mg to 1300mg depending on your age.

What are some alternatives to brown rice?

Some alternatives to brown rice that are also rich in nutrients include quinoa, couscous, barley, farro, and buckwheat. These grains are also typically higher in protein than brown rice and can be used in many of the same dishes.