Brown rice
Also known as: red rice, unpolished rice
For hypertension
Watch: Salt (sodium)
Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion guide
½ cup cooked (about 100 g)
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Nutrition per ½ cup cooked
| Calories | 123 kcal |
|---|---|
| Total carbohydrates | 26 g |
| Protein | 2.7 g |
| Fat | 1 g |
| Fibre | 1.8 g |
About this food
Keeps its bran layer — more fibre than white rice.
Better ways to cook it
- Boil and drain; cool and reheat for more resistant starch
- Mix with vegetables or lentils
Similar foods
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Reasonable choice — prepare with little salt and avoid salty pickles or sauces alongside.
Portion: 1 bowl (about 300 g)
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Chicken biryani
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Moderate salt — choose a small portion and don't add extra salt.
Portion: 1 small cup (about 150 g)
Educational information only — your own plan depends on your medicines and health. Compare with another food