Calories in boiled brown rice: 157 kcal per 100 g

What’s in a 180 g portion

More than half of a portion is water. The rest is 63.5 g carbohydrate and 5.8 g protein.

2.3 gFat

5.8 gProtein

63.5 gCarbohydrate

2.7 gFibre

111 gWater

2.3 gFat
5.8 gProtein
63.5 gCarbohydrate
2.7 gFibre
111 gWater

Below average for grains, rice and pasta

Brown rice is 157 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.

Brown rice157

Grains, rice and pasta average262

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion0.54 g

Salt, per portion0.01 g

Vitamins and minerals in brown rice

One of the 23 recorded reach the “high in” level. Manganese leads.

131 %

Manganese

2.6 mg in a 180 g portion

20th of 80 grains, rice and pasta

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Phosphorus254 mg36 %

Niacin (vitamin B3)4.9 mg30 %

Magnesium88.2 mg24 %

Copper0.2 mg20 %

Selenium0.0108 mg20 %

None recorded

Vitamin A
Vitamin D
Vitamin C
Vitamin B12

Show all 23 with amounts

Manganese2.6 mg, 131 %

Phosphorus254 mg, 36 %

Niacin (vitamin B3)4.9 mg, 30 %

Magnesium88.2 mg, 24 %

Copper0.2 mg, 20 %

Selenium0.0108 mg, 20 %

Zinc1.6 mg, 16 %

Potassium180 mg, 9 %

Vitamin B60.11 mg, 7.7 %

Thiamin (vitamin B1)0.07 mg, 6.5 %

Pantothenic acid (vitamin B5)0.38 mg, 6.3 %

Iron0.79 mg, 5.7 %

Chloride39.6 mg, 5 %

Biotin0.0018 mg, 3.6 %

Folate0.0054 mg, 2.7 %

Riboflavin (vitamin B2)0.02 mg, 1.3 %

Iodine0.0018 mg, 1.2 %

Vitamin E0.11 mg, 0.9 %

Calcium7.2 mg, 0.9 %

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”.

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

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Brown rice against other grains, rice and pasta

Brown rice comes second for manganese here, just behind flour (wheat, wholemeal, self raising).

1.9mg

1.5mg

0.8mg

0.7mg

0.5mg

0.4mg

Flour, wheat, wholemeal, self raising+0.4 mg

Rice, brown, easy cook, boiled in unsalted waterthis page

Pasta, white, dried, raw−0.7 mg

Pasta, egg, white, dried, raw−0.8 mg

Noodles, egg, fried with spring onions−1 mg

Pizza, cheese and tomato, retail−1.1 mg

All values per 100 g, from the same dataset. Differences are against brown rice.

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Taken every morning since 1998.

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Questions about brown rice

The questions people ask about brown rice, answered from the dataset.

How many calories are in a portion of brown rice?

A typical portion (180 g, a cooked portion) gives 283 kcal. Per 100 g the figure is 157 kcal.

Is brown rice high in manganese?

Yes. Rice, brown, easy cook, boiled in unsalted water has 1.5 mg manganese per 100 g, 73 % of the NRV, above the 30 % threshold for a “high in” claim.

Does boiling change the folate in brown rice?

Yes. Per 100 g, folate goes from 16 mg raw to 0.003 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does brown rice have most of?

By share of the daily reference intake: manganese (1.5 mg, 73 %), phosphorus (141 mg, 20 %) and niacin (2.7 mg, 17 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-871, Rice, brown, easy cook, boiled in unsalted water, 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 180 g, a cooked portion, 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.

Cornmeal, sifted368 kcal

Flour, wheat, brown339 kcal

Noodles, egg, thick, dried, boiled143 kcal 87grains, rice and pastain this food group

More grains, rice and pasta

Cornmeal, sifted368 kcal
Flour, wheat, brown339 kcal
Noodles, egg, thick, dried, boiled143 kcal
Pasta, plain, fresh, boiled159 kcal
Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, cooked155 kcal
Rice, white, long grain, easy cook, raw347 kcal
All 87 grains, rice and pasta

Most manganese

Nutrient guides

‹ Rice, brown, basmati, raw Rice, brown, easy cook, raw ›

How many calories are in boiled brown rice?

What’s in a 180 g portion

Below average for grains, rice and pasta

Low in sugar, almost no salt

Vitamins and minerals in brown rice

Manganese

None recorded

What brown rice doesn’t give you. And where to find it.

Vitamin D

Vitamin C

Vitamin A

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Brown rice against other grains, rice and pasta

Taken every morning since 1998.

Questions about brown rice

More grains, rice and pasta

More grains, rice and pasta

Most manganese

Nutrient guides

Nutrition

Vitamins and minerals