How much protein is in dry brown rice?

One cup of dry brown rice (185 g) has 14 g of protein (679 kcal); 100 g has 7.5 g.

Feast Factsper 100 g dry

PER 100 GProtein

7.5g

Calories367

Carbohydrate76.2g

Fiber3.6g

Sugars0.7g

Fat3.2g

Saturated0.6g

Sodium5 mg

2.0 g protein per 100 kcal · USDA FoodData Central

Protein verdictLow in protein

2.0 g of protein per 100 kcal (8% of its calories): under 2.5 g is low on our scale.

25 g of protein from dry brown rice alone takes 333 g (about 1.8 cups) and 1223 kcal.

#6 of 11 in Grains & rice for protein per 100 g, #9 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in dry brown rice per portion, dry weight
Portion (dry)	Protein	kcal	Carbs	Fat
100 g	7.5 g	367	76.2 g	3.2 g
1 oz (28 g)	2.1 g	104	22 g	0.9 g
1 cup (185 g)	14 g	679	141 g	5.9 g
1 tbsp (12 g)	0.9 g	42	8.8 g	0.4 g

One cup of dry brown rice (185 g) is 12% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Weights are dry. Cooking adds water, so cooked pasta and grains have less protein per 100 g, but a portion keeps the protein it started with.

Cooked: cooked brown rice has 2.7 g of protein per 100 g, so 100 g dry cooks up to about 278 g (an estimate that assumes cooking keeps all the protein).

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

One cup of dry brown rice (185 g) also has 6.7 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 dry white rice and less than dry red lentils, dry quinoa and dry couscous.

dry brown rice compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Dry red lentils	23.9 g	358	6.7 g
Dry quinoa	14.1 g	368	3.8 g
Dry couscous	12.8 g	376	3.4 g
Dry brown rice	7.5 g	367	2.0 g
Dry white rice	7.1 g	365	1.9 g

All 200 foods →

Recipes with dry brown rice

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

In the one library recipe that uses it, Crispy Tofu Peanut Bowls, a serving has 31 g of dry brown rice, which brings 2.3 g of protein: 6% of the dish’s protein.

41G
PROTEIN

Crispy Tofu Peanut Bowls

60 min · 570 kcal

Questions

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

One cup of dry brown rice (185 g) has 14 g of protein and 679 kcal, with 141 g of carbohydrate and 5.9 g of fat.

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

100 g of dry brown rice has 7.5 g of protein, 367 kcal, 76.2 g of carbohydrate and 3.2 g of fat (USDA FoodData Central 169703).

Is dry brown rice a good source of protein?

Low in protein: 2.0 g of protein per 100 kcal (8% of its calories): under 2.5 g is low on our scale. Getting 25 g of protein from dry brown rice alone takes 333 g (about 1.8 cups) and 1223 kcal.

Which has more protein, dry brown rice or cooked 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: dry brown rice 2.0 g, cooked brown rice 2.2 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 169703: “Rice, brown, long-grain, raw (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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