Brown Rice Nutrition Benefits the Heart, Gut, Bones & More

In moderation, brown rice can be a very nutritious, gluten-free carbohydrate and healthy rice choice overall. Brown rice nutrition doesn’t have too many calories per serving, but the nutrient content certainly is up there, whether it’s eaten on its own or consumed as brown rice protein powder.

Is rice healthy? The answer is not always.

Refined carbohydrates like white rice are not very nutritious foods and do little to promote the health of your body.

Brown rice nutrition, on the other hand, is loaded with vitamins and minerals, as well as fiber and protein, to balance the carbs in brown rice. Scientific studies have even shown that brown rice nutrition can reduce the risk of developing diabetes as well as heart problems.

It’s also a safe choice for anyone following a gluten-free diet, and those aren’t the only benefits of brown rice nutrition.

Brown rice nutrition facts

Is brown rice healthy? It certainly can be, particularly if it’s consumed in moderation.

Highlights of brown rice nutrition include high amounts of manganese, selenium, magnesium, phosphorus and B vitamins. It also offers a substantial amount of fiber and protein per serving.

What about the calories in brown rice nutrition? They’re there, but they’re not too high per serving.

A half-cup serving of cooked, long-grain brown rice nutrition (about 101 grams) contains approximately:

• Calories: 124
• Total Carbohydrates: 25.9 g
• Fiber: 1.6 g
• Sugar: 0.2 g
• Total Fat: 1 g
• Saturated Fat: 0.3 g
• Polyunsaturated Fat: 0.4 g
• Monounsaturated Fat: 0.4 g
• Protein: 2.8 g
• Sodium: 4 mg (<1% DV*)
• Manganese: 1 mg (43% DV)
• Thiamine: 0.2 mg (17% DV)
• Niacin: 2.6 mg (16% DV)
• Selenium: 5.9 mcg (11% DV)
• Copper: 0.1 mg (11% DV)
• Magnesium: 39.4 mg (9% DV)
• Phosphorus: 104 mg (8% DV)
• Pantothenic Acid: 0.4 mg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Zinc: 0.7 mg (6% DV)
• Iron: 0.6 mg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

It also contains a decent amount of folate, potassium and calcium.

Health benefits

1. Boosts heart health

This type of rice has a large amount of plant lignans, which help form plant cell walls. These lignans are also believed to protect humans against various diseases, including heart disease.

Brown rice nutrition is also rich in magnesium. This mineral is absolutely vital to heart health, and magnesium deficiency can be harmful on many levels.

For starters, magnesium helps maintain normal heart rhythm, and scientific studies have shown that heart health in both men and women is significantly improved with increased dietary intake of magnesium. Studies also have demonstrated that getting your magnesium from your diet rather than supplements is preferable, especially for people who have suffered heart attacks in the past.

Brown rice nutrition is also high in selenium, which is another major heart-boosting nutrient.

Overall, research has confirmed that this type of rice can decrease cardiovascular risk factors and has cardio-protective effects.

2. Rich in manganese

One of the most impressive attributes of brown rice nutrition is its remarkably high manganese content per serving. Manganese isn’t talked about as much as some other nutrients, but it’s extremely important to optimal health.

It’s an important trace mineral needed for many vital functions, including nutrient absorption, production of digestive enzymes, bone development, formation of blood-clotting factors and immune system defenses. If you don’t get enough manganese in your diet, it can put you at risk for a lot of unwanted health problems, including weakness, infertility, bone malformation and seizures.

This nutrient found abundantly in this type of rice also helps the body regulate blood sugar, absorb calcium properly and metabolize carbohydrates.

3. Decreases cholesterol levels

Whole grain foods like brown rice contain both fiber and bran. This is why brown rice offers so many more health benefits than white rice; it still has its bran content.

Studies have shown that the rice bran and fiber contained in brown rice nutrition may be able to lower unhealthy cholesterol levels, particularly LDL cholesterol. The fiber in brown rice naturally aids in lowering cholesterol levels in the body by binding to cholesterol in the digestive system, which causes it to be excreted by the body.

4. May lower diabetes risk

Scientific research has shown that opting for brown rice instead of white rice may actually decrease your risk of developing diabetes. Refined carbs like white rice are not a friend of diabetics (or anyone really) because they raise blood sugar so quickly and easily.

A 2010 study out of Harvard School of Public Health revealed that if you consume a little over two servings of white rice (about 12 ounces) per week, making the switch to brown rice could decrease type 2 diabetes risk by an estimated 16 percent. This makes sense since white rice has a significantly higher glycemic index compared to brown rice.

The researchers also pointed out that brown rice eaters tended to be healthier overall, eating more whole grains in general and exercising more frequently. Brown rice lovers were also less likely to smoke cigarettes or have diabetes running in their families.

This isn’t to say that white rice causes diabetes, but brown rice definitely appears to lower the risk of developing diabetes, thus making it a better choice for anyone following a diabetic diet plan.

5. Safe for gluten-free diets

Brown rice is often a go-to carb for many gluten-free eaters. Similar to oatmeal, it is a naturally gluten-free food as long as it’s not contaminated by gluten-containing substances.

Many people who avoid gluten in their diets can easily fall short on fiber and the beneficial B vitamins found in whole grains. The good news here is that brown rice nutrition provides lots of fiber and B vitamins minus the gluten.

6. May aid weight loss

As a whole grain that contains fiber, protein and complex carbohydrates, key nutrients that help increase satiety and curb overeating, this type of rice is beneficial for anyone looking to manage her weight. The fiber slows digestion, helping you feel fuller for longer and potentially reducing overall calorie intake.

Some research has found that diets rich in whole grains like brown rice are associated with lower body weight and healthier waist circumference compared to refined grain diets. In fact, a 2022 systematic review and meta-analysis of randomized, controlled trials determined that, based on the results, “brown rice has anti-obesity effects in comparison with white rice.”

7. Combats chronic disease

Brown rice is packed with antioxidants, lignans and anti-inflammatory compounds that may help reduce the risk of chronic diseases, such as heart disease, type 2 diabetes and certain cancers. Its high magnesium content also plays a role in regulating blood sugar and blood pressure, offering protective benefits for metabolic and cardiovascular health.

The fiber content can also support healthy cholesterol levels.

8. Supports digestion

One of the standout features of brown rice nutrition is its fiber content. It contains insoluble fiber, which adds bulk to the stool and helps move food more efficiently through the digestive tract.

This promotes regularity, reduces constipation and supports overall gut health. The nutrients in this type of rice may also encourage the growth of healthy gut bacteria.

9. Strengthens bones and muscles

Brown rice nutrition provides several minerals essential for bone and muscle health, including magnesium, phosphorus and manganese. Magnesium plays a crucial role in muscle contraction and bone mineralization, while phosphorus helps build strong bones and teeth.

Manganese also supports the formation of bone tissue and the metabolism of protein, making this rice a valuable addition to a bone-supportive diet.

10. Protects against anemia

Brown rice nutrition contains iron and folate, two nutrients important for preventing anemia.

Iron is necessary for the production of hemoglobin, which helps transport oxygen in the blood. Folate supports red blood cell formation and DNA synthesis.

While brown rice isn’t as rich in iron as meat sources, it still contributes to iron intake, especially when consumed as part of a varied, nutrient-dense diet.

11. Provides energy

As a source of complex carbohydrates, this rice variety offers a steady release of energy without the spikes and crashes associated with refined carbs. It fuels the body and brain with glucose, the body’s preferred energy source, making it an excellent option for sustained energy throughout the day.

Its B vitamin content (including niacin, thiamin and riboflavin) also plays a critical role in energy metabolism.

Brown rice vs. white rice

Rice is an edible, starchy cereal grain that’s naturally gluten-free. The scientific name for rice is Oryza sativa.

Brown rice nutrition facts are quite impressive and definitely beat white rice nutrition any day.

When rice kernels are harvested, they’re enclosed in their outermost layer known as the hull or husk. Brown rice only has the hull of the rice kernel removed so it maintains the grand majority of its inherent nutritional value.

When brown rice is further processed to remove the bran as well, then it becomes white rice and loses most of its nutrients as a result of this processing.

When it comes to white rice vs. brown rice, brown rice nutrition definitely wins since it gets polished (stripped of its nutrients) to become white rice. Unless white rice is enriched, it really doesn’t offer the consumer much of anything in terms of nutrients.

However, the less popular black rice aka “forbidden rice” is actually even more impressive than brown rice nutrition, but it does contain a lot more calories for the same serving.

Here’s how the different types of rice differ in terms of nutrient content when we compare a 100-gram cooking serving of each kind:

• Brown rice: 111 calories, 3 grams protein, 2 grams fiber, 0.4 milligrams iron
• White rice: 130 calories, 2 grams protein, 0 grams fiber, o.2 milligrams iron
• Black rice: 356 calories,  8.9 grams protein, 2.2 grams fiber, 2.4 milligrams iron

All rice is naturally gluten-free (including jasmine rice), but brown and black rice, as well as wild and red rice, are also considered to be whole grains. These whole grain rices are naturally high in B vitamins and other nutrients.

White rice, however, has to have B vitamins added into it in order to provide any white rice nutrition.

How to cook and use

If brown rice is anything in the kitchen, it’s versatile. You can add it to soups, stews, stir-fries and salads.

You also use it to make homemade sushi, or you can make it the backdrop to a healthy protein like wild-caught salmon or a grass-fed steak. And don’t forget about dessert because it can also be the star of a healthy rice pudding recipe.

Here are some more delicious and super-healthy brown rice recipes:

• Brown Rice Salad Recipe
• Brown Rice, Tomatoes and Basil Recipe
• Horchata Recipe
• Stuffed Peppers with Rice Recipe
• Healthy Bran Muffin Recipe
• Homemade Greek Avgolemono Soup Recipe

You can also purchase brown rice protein powder to reap brown rice benefits in homemade shakes and smoothies.

How to buy

Brown rice is easy to find at any grocery store or health store. It’s a good idea to buy organic, which some experts say can reduce the arsenic content of brown rice.

Since it still has the healthy natural oils of the germ, it also has a shorter shelf life compared to white rice. Always store brown rice in an airtight container away from heat, light and moisture, which typically gives it a shelf life of at least six months.

If you want your brown rice to last even longer, you can store it in an airtight container in the refrigerator or the freezer.

How to cook brown rice

Before cooking brown rice, you always should make sure to rinse it and remove any debris. It’s also highly recommended to soak and sprout your brown rice before cooking it, which has been found to decrease allergens and phytic acid content while increasing the absorption of nutrients.

Soak brown rice for about 12 hours, and let it sprout for no more than one to two days. You can also buy already sprouted brown rice at some stores or online.

This kind of rice generally needs more cooking time than white rice. It’s best to cook brown rice like pasta.

Instead of following cooking instructions on rice packages, cook it by adding much more water (kind of how you would cook pasta: six to 10 parts water per one part rice).

Scientists proved this method could reduce arsenic levels, especially inorganic arsenic, in rice by up to 40 percent. It could, however, also lower levels of some rice nutrients too.

Another interesting finding is that researchers from the U.K. found that cooking rice in a coffee pot reduced arsenic by up to 85 percent.

Risks and side effects

Brown rice is considered safe for the majority of people in normal food amounts, but it’s still a good idea to not go overboard in your consumption because arsenic in rice is a valid concern.

A Consumer Reports study revealed that there were measurable amounts of arsenic in virtually every one of the 60 varieties of rice it tested. It also found that rice cereal and rice pasta can have much more inorganic arsenic so it’s important to limit rice product intake in children, especially since rice cereals are commonly fed to young children.

Since rice is one of the most popular gluten-free alternatives on the market today, this finding is definitely concerning. However, Consumer Reports advised shoppers to choose brown rice from California, India or Pakistan because brown rice from these areas tends to have about a third less inorganic arsenic than other brown rices.

It’s possible to have a brown rice allergy. If you have any food allergy symptoms after consuming brown rice, discontinue consumption and see an allergist.

Final thoughts

• In moderation, brown rice can be a healthy, nutrient-rich addition to the diet.
• It’s frustrating that brown rice contains arsenic, but thankfully there are ways to reduce arsenic in rice, like cooking rice in a lot of water.
• You should also try to purchase organic brown rice grown in areas that have been found to produce rice with less arsenic, like California, India or Pakistan.
• Soaking and sprouting brown rice can get rid of unhealthy elements while increasing its nutrient availability.
• It’s inexpensive to buy this type of rice, and it is extremely easy to use.
• Brown rice nutrition is very impressive and offers many health benefits, including reducing the risk of heart disease, high cholesterol and diabetes.