Brown rice, unlike its white counterpart, retains the bran and germ layer, providing a richer nutritional profile. It’s a whole grain that has been a dietary staple in various cultures for thousands of years, appreciated for its health benefits and its versatility in cooking.

Nutrition Facts:

Serving Size: A 1-cup serving of cooked brown rice (195 grams)

Calories: 216 kcal
Protein: 5 g
Fiber: 3.5 g
Fats: 1.8 g
Selenium: 19.1 mcg (27% of the DV)
Magnesium: 86 mg (20% of the DV)

Where to Buy Brown Rice:

Brown rice is widely available in grocery stores, health food shops, and online. It comes in different varieties, including short, medium, and long-grain, each suitable for various dishes.

Foods Made with Brown Rice:

  • Stir-Fries: Provides a hearty, nutritious base for vegetable or protein-packed stir-fries.
  • Salads: Cooked, chilled brown rice adds texture and substance to any salad.
  • Casseroles and Pilafs: A great ingredient for adding depth and nutrition to these dishes.
  • Sushi: Short-grain brown rice can be used for a healthier sushi option.

Flavor Profile:

Brown rice has a chewy texture and a nutty, earthy flavor that enhances the taste of dishes. Its robust nature makes it a satisfying base for a variety of recipes.

Health Benefits of Brown Rice:

  • Rich in Fiber: Helps in digestion and promotes satiety, aiding in weight management.
  • High in Nutrients: It contains essential minerals like magnesium, phosphorus, and selenium and vitamins, especially B vitamins.
  • Antioxidant Properties: The presence of antioxidants helps in fighting free radicals, reducing the risk of chronic diseases.
  • Blood Sugar Regulation: Its low glycemic index helps in stabilizing blood sugar levels, making it beneficial for diabetes management.


Brown rice is a versatile, nutritious grain that fits well into a healthy, balanced diet. Its health benefits and culinary adaptability make it a preferred choice for those looking to incorporate whole grains into their meals. From hearty main courses to light, refreshing salads, brown rice provides a wholesome foundation for a myriad of dishes.