How much protein is in cooked brown rice?

One cup of cooked brown rice (202 g) has 5.5 g of protein (249 kcal); 100 g has 2.7 g.

Feast Factsper 100 g

PER 100 GProtein

2.7g

Calories123

Carbohydrate25.6g

Fiber1.6g

Sugars0.2g

Fat1g

Saturated0.3g

Sodium4 mg

2.2 g protein per 100 kcal · USDA FoodData Central

Protein verdictLow in protein

2.2 g of protein per 100 kcal (9% of its calories), but only 2.7 g per 100 g, so it takes a lot of it.

25 g of protein from cooked brown rice alone takes 926 g (about 4.6 cups) and 1139 kcal.

#10 of 11 in Grains & rice for protein per 100 g, #7 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in cooked brown rice per portion
Portion	Protein	kcal	Carbs	Fat
100 g	2.7 g	123	25.6 g	1 g
1 oz (28 g)	0.8 g	35	7.3 g	0.3 g
1 cup (202 g)	5.5 g	249	52 g	2 g
1 tbsp (13 g)	0.3 g	16	3.2 g	0.1 g

One cup of cooked brown rice (202 g) is 5% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Dry: dry brown rice has 7.5 g of protein per 100 g, so 100 g cooked starts as about 36 g dry (an estimate that assumes cooking keeps all the protein).

Most of its calories come from carbohydrate: about 83%.

One cup of cooked brown rice (202 g) also has 3.2 g of fiber.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than cooked white rice and less than dry lentils, dry red lentils and cooked quinoa.

cooked brown rice compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Dry lentils	24.6 g	352	7.0 g
Dry red lentils	23.9 g	358	6.7 g
Cooked quinoa	4.4 g	120	3.7 g
Cooked brown rice	2.7 g	123	2.2 g
Cooked white rice	2.7 g	130	2.1 g

All 200 foods →

Recipes with cooked brown rice

1 recipe in the Feast Mode library uses cooked brown rice, macros computed the same way.

In the one library recipe that uses it, Spicy Shrimp Poke Bowls, a serving has 126 g of cooked brown rice, which brings 3.4 g of protein: 7% of the dish’s protein.

49G
PROTEIN

Spicy Shrimp Poke Bowls

30 min · 496 kcal

Questions

How much protein is in a cup of cooked brown rice?

One cup of cooked brown rice (202 g) has 5.5 g of protein and 249 kcal, with 52 g of carbohydrate and 2 g of fat.

How much protein is in 100 g of cooked brown rice?

100 g of cooked brown rice has 2.7 g of protein, 123 kcal, 25.6 g of carbohydrate and 1 g of fat (USDA FoodData Central 169704).

Is cooked brown rice a good source of protein?

Low in protein: 2.2 g of protein per 100 kcal (9% of its calories), but only 2.7 g per 100 g, so it takes a lot of it. Getting 25 g of protein from cooked brown rice alone takes 926 g (about 4.6 cups) and 1139 kcal.

Which has more protein, cooked brown rice or dry brown rice?

Dry brown rice, with 7.5 g of protein per 100 g against 2.7 g for cooked brown rice. Per 100 kcal: cooked brown rice 2.2 g, dry brown rice 2.0 g. One is weighed dry and the other cooked, which changes the protein per 100 g, not the protein in a portion.

Source: USDA FoodData Central, SR Legacy 169704: “Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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