Brown Rice Nutrition

Brown Rice Nutrition

brown rice nutritionWhat’s the low-down on brown rice nutrition? Brown rice is a nutritionally dense whole grain food that is packed with essential vitamins for the body. Brown rice nutrition contains many micronutrients that your body needs, including several important vitamins that are tricky to get elsewhere! Ready to discover the amazing qualities of brown rice nutrition? Let’s break it down and discover just what makes brown rice such a nutritionally dense wonder grain!


In one cooked cup of long grain brown rice, here are the vitamins you are getting!

Manganese: 88% daily recommended value

Selenium: 35% daily recommended value

Phosphorus: 23% daily recommended value

Magnesium: 21% daily recommended value

Copper: 21% daily recommended value

Vitamin B3: 19% daily recommended value

Vitamin B6: 14% daily recommended value

That’s a lot of vitamin goodness for your body!! B vitamins are hard to get enough of in your daily diet. Eating brown rice daily can help you absorb a good dose of the crucial vitamin! The vitamins found in brown rice are not only good for your allover health and your internal organs, but can also help give you healthy skin and beautiful, shiny hair! When your body is lacking in nutrients, it often becomes evident on the outside. A lack of vitamin B3 can show up in your skin and hair, causing dullness of skin, dullness of hair, and brittle, dry texture to your hair. This can lead to split ends and breakage, and your hair will not appear to have that bouncy liveliness that you want. Brown rice nutrition will help replenish your body with many vitamins, including the B vitamins, and your hair and skin will begin to transform! Want longer, richer hair? Brown rice nutrition could be your answer! Your hair could grow faster with these vitamins, and you will not have to get trims as often to keep your tressed healthy. Talk about a bonus! Basically, because of all the benefits when you eat brown rice, calories are not a concern!

With all of these good vitamins packed into your brown rice nutrition, you are going to be getting a lot out of your meals. Now that we’ve discussed the micronutrients in your brown rice nutrition, let’s check out the macronutrients of long grain brown rice! This will be your carbohydrates, proteins, fats, and other essential nutrients that your body needs to function properly.


In one cup of cooked, long grain brown rice, here is the brown rice nutrition breakdown!

Calories: 216

Total Fat: 2 grams

Saturated Fat: 0 grams

Cholesterol: 0 grams

Sodium: 10 mg

Total Carbohydrates: 45 grams

Dietary Fiber: 4 grams

Sugars: 1 gram

Protein: 5 grams

Eating long grain brown rice can provide you with excellent, long sustaining energy! 45 grams of complex carbs will help keep you going for hours, even during a tough workout. The complexity of these carbs is the key, because your body will take longer to digest them, and you will not experience a spike in you insulin levels from eating long grain brown rice. Since the brown rice nutrition is slowly absorbed into your bloodstream, your blood sugar will remain stable and the energy from the brown rice will be released slowly, so you will not experience a crash later on, and you will be able to feel the energy from your brown rice for several hours! Brown rice is an excellent choice if you are carb loading for a big fitness endeavor or event, because the carbs are sustainable and healthy, and you are actually gaining health and nutrients from the rice as well. The fiber in the brown rice helps to regulate your digestion, as well as helping to keep you full for longer after eating your cup of brown rice. The 5 grams of protein will help you feel satiated, as well as providing fuel for your muscles and helping you make gains! If you are a vegan or vegetarian, eating long grain brown rice can help you get in some good plant based protein, which is essential for your overall health as well as your fitness goals.

Are you convinced yet??

A healthy brown rice diet is loaded with complex carbohydrates, good plant based protein, a healthy dose of fiber, crucial vitamins for your health and your appearance, and is a good source of essential fatty acids omega-3 and omega-6! Hungry? Let’s check out some brown rice recipes!


To cook your brown rice, add the brown rice into a pot of boiling water, cover, and let simmer until rice is soft enough to eat. It’s really very simple! Now, you can get creative!

Add your cooked brown rice into a large pan or wok, and crack a few eggs over the top. Scramble them together, add in soy sauce or gluten free tamari, and whatever veggies you like! Now you have a nutritiously dense fried rice dish of your choosing!

The next brown rice recipe is super simple! Cook your rice as normal, then combine chicken breast strips, brown rice, and chicken broth in a glass oven safe tray. Season it with salt and pepper, and bake it all together until the chicken is done and your rice looks a bit browner on the top. Tada! You have a healthy complex carb version of chicken and rice. :) Yum!

I hope you enjoy all the delicious ways you can prepare long grain brown rice! Brown rice nutrition will certainly make an excellent edition to your healthy food reserve.

Also, for some great info on healthy on-the-go eating, check out this article on Quest nutrition bars!

Keep living that fit life, babes!




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