How many calories are in 1 cup cooked brown rice?

November 11, 2025 •

4 min read

According to the USDA, a standard 1-cup serving of cooked, medium-grain brown rice contains approximately 218 calories. This whole grain is a staple in many healthy diets, but understanding its caloric and nutritional makeup is key for effective meal planning and weight management. The exact number of calories can vary slightly depending on the grain length and preparation method.

Quick Summary

A typical cup of cooked brown rice has about 218 calories, primarily from complex carbohydrates. This overview covers the factors influencing calorie count, compares it with other rice types, and offers tips for incorporating it into a balanced diet.

Key Points

Core Caloric Content: A standard 1-cup serving of cooked brown rice contains approximately 218 calories, with the majority from complex carbohydrates.
Nutrient-Rich Whole Grain: Unlike white rice, brown rice is a whole grain that retains its fiber-rich bran and germ layers, offering more nutritional value and promoting fullness.
Influencing Factors: The calorie count can vary slightly based on the specific grain length and whether high-calorie ingredients like oil or butter are added during cooking.
Comparison with White Rice: Cooked brown rice is typically lower in calories than an equivalent serving of cooked white rice due to its higher fiber content and water absorption.
Weight Management Tool: Because its high fiber content aids satiety, brown rice can be a helpful tool for weight loss when consumed in moderation with proper portion control.
Preparation Tips: To maximize health benefits, cook brown rice with excess water to reduce arsenic, and pair it with lean proteins and vegetables for a balanced, filling meal.

The Core Caloric Content of Cooked Brown Rice

When calculating the caloric value of cooked brown rice, the most widely cited figure is approximately 218 calories per 1-cup serving. The majority of these calories come from complex carbohydrates, which provide sustained energy rather than a quick spike and crash. Unlike its white counterpart, brown rice is a whole grain, meaning it retains the nutrient-rich bran and germ layers. This makes it a more fibrous and mineral-dense option, factors that contribute to a feeling of fullness and digestive health.

Factors Influencing the Calorie Count

Several factors can cause the calorie count to fluctuate slightly around the 218 kcal mark:

Grain Length: Different varieties of brown rice, such as long-grain versus medium-grain, can have minor differences in their nutritional profile. For example, a cup of cooked long-grain brown rice might contain around 216 calories, whereas medium-grain is closer to 218.
Cooking Method: The biggest variable is often the cooking method. If oil or butter is added during the cooking process, the overall calorie count will increase significantly. The standard calorie figure assumes it was cooked with water alone.
Measuring Accuracy: Small differences in how a cup is measured can affect the final total. A level, dry measure of 1 cup cooked rice is the standard, but a heaping cup will naturally have more calories.

Comparing Brown Rice to Other Grains

To put the calories of brown rice into perspective, it's helpful to compare it with other common grains. This comparison highlights brown rice's nutritional advantages, particularly its higher fiber content.


Grain	Serving Size	Approximate Calories	Carbohydrates	Fiber	Protein
Brown Rice	1 cup, cooked	218	45.8 g	3.5 g	4.5 g
White Rice	1 cup, cooked	242	53.2 g	0.6 g	4.4 g
Quinoa	1 cup, cooked	222	39.4 g	5.2 g	8.1 g
Bulgur	1 cup, cooked	151	33.8 g	8.2 g	5.6 g

As the table shows, brown rice offers a good balance of complex carbs, protein, and dietary fiber, especially when compared to white rice. It's a slightly lower-calorie alternative to white rice, which has been stripped of its fibrous bran and germ.

Maximizing the Nutritional Benefits of Brown Rice

To get the most out of your brown rice, follow these preparation and pairing suggestions:

Cooking with Excess Water: Cooking brown rice in a higher water-to-rice ratio, similar to the method used for pasta, and then draining the excess water can help reduce its phytic acid and arsenic content. This technique may also reduce the final calorie density of the cooked grain.
Pair with Protein: Combine brown rice with a lean protein source like chicken, fish, or legumes to create a balanced meal. The protein and fiber help increase satiety, keeping you full longer and preventing overeating.
Add Vegetables: Mixing in a generous portion of vegetables, such as steamed broccoli, spinach, or bell peppers, adds volume, nutrients, and fiber without adding significant calories. This is an excellent way to create a more filling and nutrient-dense meal.
Use Healthy Fats: Instead of using butter or high-calorie oils, consider flavoring your rice with a small amount of extra-virgin olive oil, a known source of healthy fats. It adds flavor without overwhelming the dish with calories.

Frequently Asked Questions about Brown Rice Calories

How does the calorie count of brown rice change when you add oil or butter?

Adding one tablespoon of olive oil (approx. 120 calories) or butter (approx. 102 calories) to your brown rice will significantly increase its caloric total. These are healthy fats, but portion control is essential for managing overall calorie intake.

Is brown rice lower in calories than white rice?

Yes, a cup of cooked brown rice (around 218 calories) typically has slightly fewer calories than a cup of cooked white rice (around 242 calories), primarily because it is higher in fiber and absorbs more water during cooking.

Does rinsing brown rice affect its calorie count?

No, rinsing the uncooked rice does not alter its caloric value. However, rinsing removes excess starch, which results in fluffier grains and can also reduce the levels of arsenic.

How many calories are in 100 grams of cooked brown rice?

Based on USDA data, 100 grams of cooked medium-grain brown rice contains approximately 112 calories.

Is brown rice good for weight loss?

Yes, brown rice can be beneficial for weight loss. Its higher fiber content promotes a feeling of fullness, which can help reduce overall calorie consumption. However, portion control is still important.

Why do cooked and uncooked rice have different calorie counts per 100 grams?

Uncooked rice contains more calories per 100 grams than cooked rice because cooking causes the rice to absorb a large volume of water, which adds weight without adding calories. This dilutes the calorie density in the final cooked product.

How many cups of water do you need to cook 1 cup of brown rice?

While different cooking methods exist, the standard ratio for cooking 1 cup of brown rice is typically around 1 ½ to 2 cups of water.

Conclusion

A single cup of cooked brown rice contains an average of 218 calories, offering a nutritious and versatile base for many meals. Its whole-grain nature provides beneficial fiber and nutrients that support satiety and overall health, unlike more processed options like white rice. For those monitoring their caloric intake, brown rice represents a smart choice, especially when prepared without added fats and paired with lean proteins and a variety of vegetables. Understanding the slight variations caused by grain type and cooking methods allows for more precise dietary planning, empowering individuals to make informed decisions for a healthier lifestyle.

Authoritative Sources

The GEME Composter article on arsenic reduction in brown rice: https://www.geme.bio/blog/is-brown-rice-healthy
The CMS Industries article comparing brown and white rice calories: https://cmsindustries.org/rice/brown-rice-vs-white-rice-calories-a-complete-comparison/

Frequently Asked Questions

There are approximately 112 calories in 100 grams of cooked medium-grain brown rice.

Yes, cooked brown rice generally has slightly fewer calories than cooked white rice. A 1-cup serving of cooked brown rice has about 218 calories, compared to roughly 242 in a cup of cooked white rice.

Cooked rice has fewer calories per gram because it absorbs a large volume of water during the cooking process. Water adds weight to the serving but not calories, which effectively dilutes the calorie density of the rice.

No, rinsing brown rice does not change its calorie content. Rinsing primarily removes excess starch and can help reduce arsenic levels, but it does not remove calories from the grain itself.

Yes, brown rice can be part of a daily diet, including one focused on weight loss. Its high fiber content helps you feel full longer. The key is to practice proper portion control and maintain a balanced diet overall.

The difference is minimal. A cup of cooked long-grain brown rice contains about 216 calories, while a cup of cooked medium-grain has approximately 218 calories.

Adding a single tablespoon of oil or butter can increase the total calories significantly, by over 100 calories. The caloric information for plain brown rice assumes it was cooked without these additions.