Does Brown Rice Have Any Protein in It? The Whole Grain Breakdown

January 13, 2026 •

2 min read

According to the USDA, a single cup of cooked brown rice contains approximately 5 grams of protein, a beneficial component of this healthy whole grain. While brown rice is primarily known as a complex carbohydrate, it also offers a valuable amount of plant-based protein, making it an excellent addition to a well-rounded diet. This article delves into the specifics of brown rice's protein content, its amino acid profile, and how it stacks up against other grains.

Quick Summary

Brown rice contains a moderate amount of protein, providing around 5 grams per cooked cup, but it is not a complete protein source as it lacks all essential amino acids. The whole grain retains more nutrients, including protein, fiber, and minerals, than its refined counterpart, white rice. It can be paired with other foods to create a complete amino acid profile.

Key Points

Moderate Protein Source: One cooked cup of brown rice contains approximately 5 grams of plant-based protein, a solid contribution to your daily intake.
Incomplete Protein: Brown rice is not a complete protein as it is low in the essential amino acid lysine; however, this is easily remedied by pairing it with other protein sources.
Whole Grain Advantage: Unlike white rice, brown rice retains the nutrient-rich bran and germ layers, resulting in a higher protein and fiber content.
Better Than White Rice: In a direct comparison, brown rice has a slightly higher protein count and significantly more fiber and micronutrients than its refined counterpart.
Pairing for Completeness: Combining brown rice with legumes, nuts, or seeds creates a complete protein profile, especially beneficial for vegetarian and vegan diets.
Versatile Ingredient: Brown rice can be easily incorporated into many meals, from grain bowls and stir-fries to soups and stews, to boost protein and fiber.
Rich in Micronutrients: Beyond protein, brown rice is an excellent source of essential minerals like manganese and magnesium, and contains beneficial antioxidants.

Understanding the Protein in Brown Rice

Brown rice is a whole grain that includes the bran, germ, and endosperm. Keeping these outer layers gives it a nutritional advantage over refined white rice, contributing fiber, vitamins, minerals, and protein.

Brown Rice Protein: How Much Is There?

Brown rice provides a notable amount of plant-based protein, typically around 5 grams per cooked cup. While not as high in protein as some other foods, this contributes to your daily protein intake, especially when combined with other protein sources.

Is Brown Rice a Complete Protein?

Brown rice protein is an incomplete protein, meaning it lacks sufficient amounts of one or more of the nine essential amino acids the body needs. It is particularly low in lysine. However, the body can get complete protein by combining amino acids from various foods consumed throughout the day. For those following a vegan or vegetarian diet, pairing brown rice with lysine-rich foods like beans or lentils creates a complete protein in one meal.

Comparison Table: Brown Rice vs. White Rice vs. Quinoa

Comparing brown rice to other common grains highlights its nutritional value.


Nutrient (per cooked cup)	Brown Rice	White Rice	Quinoa (Seed)
Calories	~218 kcal	~204 kcal	~222 kcal
Protein	~5 grams	~4.2 grams	~8 grams
Fiber	~3.5 grams	~0.6 grams	~5 grams
Carbohydrates	~46 grams	~44 grams	~40 grams
Completeness	Incomplete	Incomplete	Complete
Micronutrients	High in Manganese, Magnesium	Fortified with Iron	High in Iron, Magnesium, Zinc

Brown rice has slightly more protein and significantly more fiber than white rice. Quinoa, often used as a grain, provides more protein and is a complete protein source.

Maximizing Your Protein Intake with Brown Rice

Easily incorporate brown rice into meals to increase protein intake:

Combine with Legumes: Pairing with beans, lentils, or chickpeas provides a complete protein.
Add Nuts and Seeds: Topping with hemp seeds, sesame seeds, or almonds adds extra protein and healthy fats.
Use in a Grain Bowl: Mix brown rice with vegetables, lean protein (chicken or tofu), and dressing.
Mix into Soups and Stews: Adding brown rice makes soups and stews more filling with increased protein and fiber.
Try Brown Rice Protein Powder: This vegan supplement offers a concentrated protein source, often blended with other plant proteins for a complete profile.

Conclusion

Yes, brown rice does have protein, providing about 5 grams per cooked cup. It's a valuable whole grain with more protein and fiber than white rice. While it's an incomplete protein, pairing it with other foods like legumes ensures you get all essential amino acids. Utilizing brown rice as part of a varied diet supports nutritional goals.

Additional Health Benefits

Brown rice offers several benefits beyond protein:

High in Fiber: Aids digestion and helps regulate blood sugar.
Rich in Micronutrients: Contains manganese, magnesium, selenium, and B vitamins.
Antioxidant Properties: Helps protect against cell damage and inflammation.
Supports Weight Management: Fiber and complex carbs promote fullness.
Heart Health: Contributes to a reduced risk of heart disease.

Frequently Asked Questions

A single cooked cup of brown rice contains approximately 5 grams of protein, a beneficial amount for a plant-based food.

No, brown rice is an incomplete protein because it does not contain all nine essential amino acids in sufficient amounts, particularly lysine.

To make brown rice a complete protein, pair it with foods rich in the missing essential amino acids, such as legumes (beans, lentils) or nuts.

Yes, brown rice generally contains slightly more protein and significantly more fiber and minerals because it is a whole grain that retains its nutrient-dense bran and germ.

No, quinoa has a higher protein content than brown rice, with about 8 grams per cooked cup compared to brown rice's 5 grams.

Brown rice protein powder is a supplement created by separating protein and carbohydrates from whole-grain brown rice. It's a popular, easily digestible, and hypoallergenic vegan protein source.

Yes, brown rice is also a good source of fiber, antioxidants, and minerals like manganese and magnesium. It supports heart health, blood sugar regulation, and weight management.