Decoding the Macros: What is the macros for 75g of brown rice?

November 28, 2025 •

3 min read

On average, a 75g serving of cooked long-grain brown rice contains about 83 calories, providing a solid foundation of carbohydrates for energy. This whole grain is a staple in many diets, and understanding what is the macros for 75g of brown rice is essential for anyone tracking their nutrient intake.

Quick Summary

This article details the macronutrient content of a 75g portion of cooked brown rice, covering its carbohydrate, protein, and fat profiles. It also compares the nutritional benefits of brown rice to white rice, discusses its health advantages, and provides context for how this serving fits into a balanced dietary approach for managing weight and overall health.

Key Points

Macronutrient Breakdown: A 75g serving of cooked brown rice provides approximately 17-18g of carbohydrates, 2g of protein, and 1g of fat.
Calorie Count: The total caloric value for this portion is around 83-84 calories, making it a relatively low-calorie source of energy.
Whole Grain Advantage: As a whole grain, brown rice retains its bran and germ, which are packed with fiber, vitamins, and minerals that are stripped away in white rice.
Steady Energy: The complex carbohydrates in brown rice provide a sustained release of energy, which helps you feel full longer and prevents blood sugar spikes.
Nutrient-Rich: Beyond the macros, brown rice offers valuable micronutrients such as manganese, magnesium, and selenium, and contains antioxidants.

Brown Rice Macros: A Closer Look at 75g

Understanding the macronutrient composition of your food is a crucial step toward achieving your dietary and fitness goals. For a standard 75-gram serving of cooked brown rice, the nutritional profile is predominantly carbohydrates, with smaller amounts of protein and minimal fat. It's a whole grain that offers a richer nutrient density compared to its refined counterpart, white rice. This section will delve into the specific macro details of this portion size.

Carbohydrates: The Primary Energy Source

For a 75g serving of cooked brown rice, the carbohydrate content is approximately 17 to 18 grams. This primarily consists of complex carbohydrates, which are broken down by the body over a longer period. This provides a steady release of energy, helping to sustain you for a longer time after your meal. The carbohydrate count is a significant factor for individuals on low-carb diets or those needing sustained energy for physical activity.

Protein: A Modest Contribution

While brown rice is not a high-protein food, a 75g portion contributes a small but valuable amount to your daily intake. This serving typically contains about 2 grams of protein. The protein from brown rice can be complemented with other sources, such as lean meats, legumes, or vegetables, to form a complete and balanced meal rich in essential amino acids.

Fat: Very Low and Healthy

The fat content in a 75g portion of cooked brown rice is minimal, typically around 1 gram. The fat present is mostly unsaturated, which is a healthier type of fat. This low-fat profile makes brown rice an excellent choice for individuals aiming to reduce their overall fat consumption while maintaining a healthy diet.

Comparing Brown Rice to White Rice

To truly appreciate the nutritional benefits of brown rice, it's helpful to compare it to white rice. The main difference lies in processing, where white rice has its nutrient-rich bran and germ removed.


Nutrient	75g Cooked Brown Rice	75g Cooked White Rice*
Calories	~83-84 kcal	~68-70 kcal
Carbohydrates	~17-18g	~15-16g
Fiber	~1g	<1g
Protein	~2g	~1.5g
Fat	~1g	<1g

*Note: White rice macros are based on USDA averages for a similar weight. The key takeaway is brown rice provides more fiber and slightly more protein and fat for a comparable calorie load, thanks to its whole grain status.

Beyond the Macros: Other Nutritional Benefits

In addition to its macro profile, brown rice offers several other key health benefits:

Higher Fiber Content: As a whole grain, brown rice retains its bran layer, which is rich in dietary fiber. Fiber is essential for digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can aid in weight management.
Rich in Minerals and Vitamins: Brown rice is a good source of manganese, magnesium, and selenium. Manganese is vital for bone health and metabolism, while magnesium is involved in hundreds of biochemical reactions in the body.
Antioxidant Properties: The bran and germ layers of brown rice contain antioxidants, including flavonoids and phenolic compounds, which help protect cells from damage caused by free radicals.
Low Glycemic Index: Brown rice has a lower glycemic index compared to white rice, meaning it causes a slower, more gradual rise in blood sugar. This makes it a better choice for individuals managing blood sugar levels.

Conclusion

For a 75g portion of cooked brown rice, the macros are roughly 17-18g carbohydrates, 2g protein, and 1g fat, providing approximately 83-84 calories. This makes it a nutrient-dense, energy-rich, and heart-healthy component of a balanced diet. Its superior fiber and micronutrient content, along with a lower glycemic impact, distinguish it as a healthier option compared to white rice for most people, particularly those focused on weight management and blood sugar control. Incorporating brown rice into your meals is an easy and effective way to increase your intake of whole grains and benefit from its array of nutritional advantages.

Here is a guide to cooking perfect brown rice every time.

Frequently Asked Questions

Raw brown rice is significantly more calorie-dense and has a different macro profile than cooked rice. For example, 75g of raw brown rice contains around 278 calories, 58g of carbs, and 6g of protein, whereas the same weight of cooked brown rice is much lower in all macros due to water absorption.

The cooking method itself does not change the core macronutrients of the brown rice. However, adding ingredients like oil, butter, or sauces during or after cooking will increase the overall fat and calorie content of your meal.

A standard serving of cooked brown rice is typically considered 1/2 cup, which is a bit more than 75g. However, 75g is a common portion used for nutrient tracking and controlled diets, as it's a measurable amount that fits well into many meal plans.

Brown rice is generally considered better for weight loss due to its higher fiber content, which promotes satiety and keeps you feeling full longer. This can help reduce overall calorie intake throughout the day.

Yes, brown rice is often a better choice for people with diabetes than white rice. It has a lower glycemic index, which leads to a more gradual rise in blood sugar levels, helping with blood sugar management.

The fiber in brown rice is beneficial for several reasons, including promoting regular bowel movements, aiding in digestive health, and helping to lower cholesterol levels.

To create a balanced meal, pair your 75g serving of brown rice with a lean protein source like chicken breast, fish, or legumes, and plenty of vegetables. The brown rice provides complex carbs for energy, while the added protein and fiber from other components ensure a well-rounded, nutritious dish.