What are the macros for 250g of cooked brown rice?

November 8, 2025 •

4 min read

According to nutritional data, a 250g serving of cooked brown rice contains approximately 275-280 calories, with the majority of its energy coming from carbohydrates. Knowing what are the macros for 250g of cooked brown rice is essential for meal planning and managing your nutritional intake effectively.

Quick Summary

This nutritional breakdown provides a detailed look at the macronutrient profile of a 250g serving of cooked brown rice, including its caloric content, protein, carbohydrates, and fat. It covers variations based on rice type and offers context for incorporating it into a balanced diet. Specifics about fiber and net carbs are also addressed.

Key Points

High in Carbohydrates: A 250g serving contains approximately 57g of complex carbs, providing sustained energy.
Moderate Protein: It offers about 6g of plant-based protein, which can be complemented by other protein sources in a meal.
Low in Fat: With only around 2g of fat, brown rice is a low-fat, health-conscious carbohydrate source.
Good Source of Fiber: It includes about 5g of dietary fiber, beneficial for digestion and satiety.
Nutrient-Dense: As a whole grain, brown rice retains more vitamins and minerals compared to refined white rice.
Optimal for Energy: Its complex carb structure is ideal for fueling workouts and maintaining energy levels throughout the day.
Versatile Ingredient: Easily incorporated into various dishes, from savory stir-fries to nutritious grain bowls.

A Closer Look at the Macros for 250g of Cooked Brown Rice

Cooked brown rice is a staple in many healthy diets, valued for its complex carbohydrates and fiber content. While the exact macronutrient composition can vary slightly depending on the specific grain length (long-grain versus medium-grain), a 250g serving provides a consistent nutritional foundation. This detailed analysis examines the primary macros and offers additional insights into the complete nutritional profile.

Caloric and Macronutrient Overview

A 250g serving, equivalent to a generous portion, contains around 275-280 calories. The vast majority of these calories come from carbohydrates, followed by smaller amounts of protein and fat. This makes brown rice an excellent energy source, particularly for those needing sustained fuel, such as athletes or individuals with active lifestyles.

Here's a standard breakdown for a 250g serving of cooked long-grain brown rice:

Carbohydrates: Approximately 57g, with around 5g of that being dietary fiber and the rest starches.
Protein: Approximately 6g.
Fat: A low 2g.

This composition results in a macronutrient ratio that is very high in carbohydrates, with a moderate amount of protein and minimal fat. This contrasts sharply with processed grains and refined carbohydrates, which often lack the fiber and micronutrients found in whole grains like brown rice.

The Importance of Carbohydrates in Brown Rice

The 57g of carbohydrates in 250g of cooked brown rice are a key reason for its popularity. These aren't simple sugars but complex carbohydrates that take longer for the body to break down. This slower digestion process provides a more stable release of energy, preventing the sharp blood sugar spikes and crashes associated with simple carbs. For people tracking their net carbs, the 5g of dietary fiber is also important to note, as it is subtracted from the total carb count.

The Role of Fiber

Dietary fiber is an often-overlooked but crucial component of brown rice's macro profile. The 5g of fiber per 250g serving contributes to digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. It also helps increase feelings of fullness, which can be beneficial for weight management. The presence of fiber is one of the key differences when comparing brown rice to white rice, as the latter has the bran and germ removed during processing, stripping away most of its fiber.

Protein and Fat in Brown Rice

While brown rice is not a high-protein source, its 6g of protein per 250g serving can still contribute to your daily intake. Pairing brown rice with other protein sources, such as beans, lentils, or lean meats, can create a complete and balanced meal. The 2g of fat is also minimal and consists mainly of healthy unsaturated fats found in the bran and germ.

Comparison Table: Brown Rice vs. White Rice (per 250g cooked)


Macronutrient	Cooked Brown Rice	Cooked White Rice
Calories	~278 kcal	~255 kcal*
Carbohydrates	~57g	~52g*
Protein	~6g	~5.5g*
Fat	~2g	~0.5g*
Fiber	~5g	~0.5g*

*Note: White rice values extrapolated from 100g data to provide an approximate comparison for a 250g serving.

This table highlights the clear advantages of brown rice over white rice in terms of fiber content and overall nutritional density. The higher fiber in brown rice means it has a lower glycemic index, leading to a slower and more gradual effect on blood sugar levels.

Integrating Brown Rice into Your Diet

Brown rice's macronutrient profile makes it a versatile ingredient suitable for a variety of meals and dietary goals. It can be a cornerstone of a balanced meal plan, providing sustained energy and important micronutrients like magnesium, manganese, and selenium.

Tips for inclusion:

As a base: Use it as the foundation for grain bowls, stews, and stir-fries.
In salads: Add cold cooked brown rice to salads for extra fiber and substance.
As a side: Serve it as a healthy side dish to accompany lean protein and vegetables.

The Takeaway

Understanding what are the macros for 250g of cooked brown rice is the first step toward making informed dietary decisions. Its high complex carbohydrate content and solid fiber profile make it a superior choice to its white rice counterpart for sustained energy and overall health. While not a primary source of protein, it's a valuable component of a well-rounded meal when combined with other nutritious foods.

For more information on the nutrient composition of various foods, you can consult reliable sources such as the USDA FoodData Central database.

Conclusion

In summary, a 250g serving of cooked brown rice offers roughly 275-280 calories, with a macro breakdown of approximately 57g carbs, 6g protein, and 2g fat. Its high fiber content sets it apart from white rice, making it a more nutrient-dense option. This whole grain provides lasting energy, aids digestion, and contributes essential minerals, making it a valuable addition to a balanced diet for health-conscious individuals.

Frequently Asked Questions

A 250g serving of cooked brown rice contains approximately 275-280 calories, depending on the grain type.

No, brown rice is not a complete protein on its own, as it lacks all nine essential amino acids. However, it can contribute to your daily protein intake and becomes a complete protein when combined with other foods like beans or legumes.

Yes, brown rice can be beneficial for weight loss due to its high fiber content. The fiber helps increase feelings of fullness and can aid in appetite control, which can reduce overall calorie consumption.

Brown rice generally has more fiber, slightly more protein, and a higher overall nutritional value compared to white rice, which is a refined grain with the bran and germ removed.

To calculate net carbs, you subtract the dietary fiber from the total carbohydrates. For a 250g serving of cooked brown rice, the net carbs would be approximately 52g (57g total carbs minus 5g fiber).

Yes, adding oil or butter will significantly increase the total fat and calorie content. The macros provided are for plain, cooked brown rice.

Yes, there can be slight variations. For instance, 250g of medium-grain brown rice may have a slightly different calorie and macro profile than the same amount of long-grain brown rice.

The cooking process primarily changes the water content, which affects the macros per gram of the finished product. The raw rice is much more calorie and nutrient-dense, whereas cooked rice is less so due to the absorption of water.