Brown rice
Also known as: red rice, unpolished rice
Generally a good everyday choice in sensible portions.
Keeps its bran layer — more fibre than white rice.
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 |
Glycaemic index (GI): 68 · Glycaemic load (GL): 16
Better ways to cook it
- Boil and drain; cool and reheat for more resistant starch
- Mix with vegetables or lentils
Practical advice
- A good everyday choice in sensible portions
Detailed clinical explanation
Low glycaemic impact at the stated portion because of fibre, protein or low carbohydrate content.
Scientific references
- USDA FoodData Central — values for the stated portion.
- American Diabetes Association. Standards of Care in Diabetes — Facilitating Positive Health Behaviors (nutrition therapy).
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625-1632.
Last medically reviewed: 3 November 2026
Related foods
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Portion: 1 bowl (about 300 g)
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Rice-lentil dish — ask for more dal and vegetables.
Portion: 1 cup (about 200 g)
Chicken pulao
pilau, yakhni pulao
Lighter than biryani but still rice-heavy — add salad and raita.
Portion: 1 small cup (about 150 g)
Educational information only — your own targets depend on your medicines and health. Compare with another food