93 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in brown rice?
250kcal
in a 75 g portion
333 kcal per 100 g.
Source: UK CoFID 2021, record 11-868, 6 analysed samples. Checked 5 October 2026.
1.1 gFat
5.8 gProtein
2.3 gFibre
93 %Daily manganese
What’s in a 75 g portion
More than half of a portion is carbohydrate. Sugars make up 0.53 g of that.
- 1.1 gFat
- 5.8 gProtein
- 57.8 gCarbohydrate
- 2.3 gFibre
- 8.9 gWater
Above average for grains, rice and pasta
Brown rice is 333 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.
Brown rice333
Grains, rice and pasta average262
Low in sugar
0.7 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per portion0.53 g
Vitamins and minerals in brown rice
Four of the 23 recorded reach the “high in” level. Manganese leads by a long way.
Show all 23 with amounts
Manganese1.9 mg, 93 %
Phosphorus242 mg, 35 %
Niacin (vitamin B3)4.9 mg, 30 %
Magnesium87 mg, 23 %
Thiamin (vitamin B1)0.23 mg, 20 %
Copper0.17 mg, 17 %
Selenium0.0075 mg, 14 %
Zinc1.4 mg, 14 %
Vitamin B60.14 mg, 10 %
Potassium182 mg, 9.1 %
Folate0.0165 mg, 8.3 %
Pantothenic acid (vitamin B5)0.49 mg, 8.1 %
Biotin0.00315 mg, 6.3 %
Iron0.79 mg, 5.6 %
Chloride42 mg, 5.3 %
Riboflavin (vitamin B2)0.05 mg, 3.2 %
Vitamin E0.28 mg, 2.3 %
Calcium8.3 mg, 1 %
Vitamin K0.000615 mg, 0.8 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What brown rice doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
0mgin brown rice
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin brown rice
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
0mgin brown rice
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Brown rice against other grains, rice and pasta
Per 100 g, brown rice has the most manganese of the 6 here, ahead of flour (soya).
2.5mg
2.4mg
1.2mg
1mg
0.9mg
0.8mg
Rice, brown, wholegrain, rawthis page
Flour, soya−0.1 mg
Rice, wild, raw−1.3 mg
Pasta, white, dried, raw−1.7 mg
All values per 100 g, from the same dataset. Differences are against brown rice.
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Questions about brown rice
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of brown rice?
A typical portion (75 g dry weight) gives 250 kcal. Per 100 g the figure is 333 kcal.
Is brown rice high in manganese?
Yes. Rice, brown, wholegrain, raw has 2.5 mg manganese per 100 g, 125 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does brown rice have most of?
By share of the daily reference intake: manganese (2.5 mg, 125 %), phosphorus (323 mg, 46 %) and niacin (6.5 mg, 41 %) per 100 g.
Is brown rice high in fibre?
It is a source of fibre (3 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-868, Rice, brown, wholegrain, raw, 6 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutrient survey of flours and grains, 2005. Values are per 100 g of the edible part; a portion is 75 g, 75 g dry weight, the usual UK portion for grains, rice and pasta. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 87 grains, rice and pasta kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Brown Long-grain Rice). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More grains, rice and pasta
From the same group, with calories per 100 g, and the foods with the most manganese.
More grains, rice and pasta
Most manganese
- Wheatgerm13.5 mg
- Bran, wheat5.9 mg
- Porridge oats, unfortified3.7 mg
- Soup, lentil29 mg
- Saffron28.4 mg
- Ginger, ground28 mg
- Manganese guide