How Many Grams of Protein In Brown Rice

Brown rice isn’t the main protein source in your meals but it brings plenty of benefits. It has a low GI (Glycemic Index), improves nerve function, gives energy, and is a staple food low in calories.

Let’s boil down its protein content and muscle-building effects, and see how you can get the most out of it for your muscle-building journey!

How Much Protein Is In One Serving Of Brown Rice?

Cooked brown rice with long grains has 2.74 grams of protein per 100 grams of serving. One cup (about 195 grams) of raw brown rice with long grains offers 5.54 grams of protein.

On the other hand, 100g of cooked brown rice with medium-sized grains has 2.32 grams of protein, and a whole cup (about 200g) offers 4.52 grams of protein.

Note: Long-grain brown rice contains a bit more protein but the difference is small and the protein type/quality is the same.

Brown Rice vs White Rice

Brown rice has a richer nutrient profile compared to white rice and it’s lower in calories, making it a healthier option for your diet.

Calories, Nutrients, and GI	Brown Rice	White Rice
Calories	351	359
Fiber (g)	3.5	0.4
Magnesium (mg)	84	43
Phosphorus (mg)	216	112
Selenium (mcg)	17.4	0.6
Manganese (mg)	1.7	0.6
Glycemic Index	50	73

Here are some of the key advantages:

Advantages of Brown Rice	Description	Benefits
Lower GI	Slower glucose release	Sustained energy, avoids blood sugar spikes and crashes
More Fiber	Keeps you fuller longer	Aids digestion, regulates blood sugar, supports training and recovery
Richer in Micronutrients	Magnesium, phosphorus, potassium, B vitamins	Supports muscle health, nerve function, energy production
Sustained Energy	Slower digestion and better nutrient absorption	Improves endurance, fuels workouts and recovery

Here’s a quick breakdown of its advantages:

• Lower Glycemic Index (GI): Brown rice has a GI of above 50, while white rice has a GI of above 70. This means brown rice releases glucose (sugar) slower into your bloodstream, preventing blood sugar spikes and crashes that can impact energy levels and recovery.

• More Fiber: A 100g serving of cooked long-grain brown rice offers 1.6g of fiber, compared to 0.4g in cooked long-grain white rice. Fiber keeps you feeling fuller for longer, aids in digestion, and may help regulate blood sugar – all of these benefits can benefit your workout performance and recovery.

• Richer in Micronutrients: Brown rice is richer in vital vitamins and minerals than white rice. It provides more magnesium, phosphorus, potassium, and B vitamins. These nutrients contribute to various bodily functions such as muscle health, nerve function, and energy production.

• More Sustained Energy: Due to its slower glucose release and higher fiber content, brown rice provides a more sustained source of energy compared to white rice.

Best Types of Brown Rice To Add To Your Diet

Here are the most common brown rice types that provide a bit of extra protein and go well with some of the most popular meals:

Variety	Protein per 100g (cooked)	Description	Best Uses
Long Grain	2.74g	Light and fluffy texture, nutty flavor	Salads, stir-fries, pilaf, bowls
Medium Grain	2.32g	Chewier texture, slightly sweet flavor	Sushi, risotto, stuffings, casseroles
Short Grain	2.0 – 2.3g	Sticky texture, mild flavor	Sushi, rice pudding, congee, porridge
Basmati	2.0 – 2.3g	Long, slender grains, aromatic flavor with floral notes	Indian dishes, pilaf, biryani, side dishes
Jasmine	2.0 – 2.3g	Long, slender grains, slightly sweet and fragrant aroma	Thai dishes, stir-fries, bowls, side dishes
Black Rice	2.0 – 2.3g	Deep purple color, nutty flavor with a chewy texture	Salads, soups, bowls, desserts
Red Rice	2.0 – 2.3g	Reddish-brown color, nutty flavor with a chewy texture	Salads, stir-fries, bowls, pilaf
Wehani Rice	2.0 – 2.3g	Long, slender grains, sweet and buttery flavor	Stuffings, salads, side dishes, pilaf
Texmati Rice	2.0 – 2.3g	Long, slender grains, blend of basmati and long-grain characteristics	Indian dishes, pilaf, biryani, side dishes

These are the most common brown rice varieties you can find but the long-grain has the highest protein content and it’s the most popular choice in the US.

Brown Rice: Nutritional Value

Cooked Brown Rice (long grains)
Nutrient	Amount per 100g
Protein	2.74g
Water	70.3g
Energy	123kcal
Total lipid (fat)	0.97g
Ash	0.44g
Carbohydrate, by difference	25.6g
Fiber, total dietary	1.6g
Total Sugars	0.24g
Starch	24.8g
Calcium, Ca	3mg
Iron, Fe	0.56mg
Magnesium, Mg	39mg
Phosphorus, P	103mg
Potassium, K	86mg
Sodium, Na	4mg
Zinc, Zn	0.71mg
Copper, Cu	0.106mg
Manganese, Mn	0.974mg
Selenium, Se	5.8µg
Thiamin	0.178mg
Riboflavin	0.069mg
Niacin	2.56mg
Pantothenic acid	0.38mg
Vitamin B-6	0.123mg
Folate, total	9µg
Folate, food	9µg
Folate, DFE	9µg
Choline, total	9.2mg
Betaine	0.5mg
Vitamin E (alpha-tocopherol)	0.17mg
Tocopherol, gamma	0.05mg
Tocotrienol, alpha	0.13mg
Tocotrienol, beta	0.06mg
Tocotrienol, gamma	0.46mg
Vitamin K (phylloquinone)	0.2µg
Fatty acids, total saturated	0.26g
Fatty acids, total monounsaturated	0.369g
Fatty acids, total polyunsaturated	0.366g

Source

Is Brown Rice a Good Source of Protein?

While brown rice does contain a bit of protein, it’s not a good source for several reasons:

1. A single serving of cooked brown rice (around 195g) offers approximately five to six grams of protein. It falls short of what’s generally considered a “good source” of protein, often starting around 20 grams per serving.

2. Similar to walnuts, brown rice contains phytic acid. It’s a substance found in plant-based foods that binds minerals like calcium, iron, and zinc, making it difficult for your body to digest these vital minerals.

3. Brown rice, like most plant-based protein sources, is an incomplete protein. It lacks essential amino acids your body needs and can’t produce independently.

For instance, brown rice contains small amounts of the following amino acids:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

and it lacks lysine and methionine.

4. Due to its phytic acid content (and lack of essential amino acids) brown rice has low bioavailability (biological value), meaning your body won’t be able to absorb all of its protein efficiently.

5. Compared to other plant-based options like quinoa, lentils, or chickpeas, brown rice offers less protein per serving.

On the other hand, brown rice comes with vital nutrients but isn’t high in calories (about 100kcal per 100g of serving). It’s one of the healthy staple foods that blend perfectly with high-protein foods like meat, eggs, vegetables, etc.

Pairing it with other protein-rich foods like vegetables, legumes, nuts, or lean meats allows you to create a more complete and balanced meal.

Brown rice can contribute to your daily protein intake, but it shouldn’t be your primary protein source.

Is Brown Rice Good for Building Muscles?

Brown rice can be a supportive element in a muscle-building diet due to its energy-providing carbs and micronutrients.

Here are the key nutrients from brown rice and their benefits for your muscles:

• Energy for the Grind: Brown rice brings plenty of complex carbohydrates, offering sustained energy during workouts and aiding in recovery. These carbs replenish muscle glycogen stores, the primary fuel source for exercise.

Unlike simple carbs, brown rice doesn’t cause blood sugar spikes and crashes, ensuring consistent energy levels.

• Fiber Friend: Dietary fiber from brown rice keeps you feeling fuller for longer, preventing potential cravings and aiding in weight management – important for optimal muscle gain.

It also promotes gut health, beneficial for efficient nutrient absorption and immune function, both important for muscle recovery and health.

• Mineral Muscle Makers: Brown rice packs a lot of minerals mandatory for muscle function and health. For instance, it has magnesium that supports muscle relaxation and nerve transmission, manganese that aids in enzyme activity important for energy production, and phosphorus that makes your bones strong.

• Vitamin Advantage: Another great benefit of brown rice is its vitamin B complex, including thiamin, niacin, and vitamin B6. These vitamins play key roles in energy conversion, nervous system function, and hormone production – all critical for muscle growth and recovery.

Now, here’s a breakdown of potential downsides:

• Incomplete Protein Source: Amino acids play a key role in protein synthesis and they must come from your diet, as your body cannot produce them on its own. Brown rice is an incomplete protein source, meaning it doesn’t contain enough essential amino acids your body needs for muscle building and repair. 

• Phytic Acid: Brown rice contains phytic acid, a natural compound that can slightly hinder the absorption of minerals like iron and zinc.

But remember that the impact is generally minimal, especially if you have a balanced and healthy diet rich in dietary fiber and other enhancers of mineral absorption.

Pro tip: Soaking or sprouting brown rice before cooking can further reduce phytic acid content.

• High In Carbs: While complex carbs offer sustained energy, if you’re on a low-carb diet,  you might need to limit and adjust your daily brown rice intake.

• Potential Digestive Issues: The higher fiber content in brown rice, while beneficial for gut health, might cause digestive discomfort if you eat it in large amounts or too often.

Pro tip: If you’re not used to a high-fiber diet, start with smaller portions and gradually increase intake as your body adjusts.

Health Benefits of Brown Rice

Besides a few muscle-building properties, adding brown rice to your diet will also provide you with the following health benefits:

• Gut Health and Satiation: Brown rice offers a good amount of dietary fiber. This fiber plays a critical role in the growth of beneficial gut bacteria, creating a healthy gut microbiome.

A healthy gut microbiome reduces hunger and improves digestion, immune function, and even mood regulation.

• Vitamin-B Boost: Brown rice is a valuable source of several B vitamins, including niacin, thiamin, and vitamin B6. These vitamins are mandatory for various bodily functions, including energy production, nervous system function, and maintaining healthy skin and hair.

• Healthier and Stronger Muscles and Bones: Brown rice packs a lot of minerals important for optimal musculoskeletal health.

• Blood Sugar Balance: Unlike white rice, brown rice has a lower glycemic index (GI). This means it has a much lower chance of causing spikes and dips in your blood sugar levels.

• Antioxidant Defence: Manganese is another beneficial nutrient that you can find in brown rice. It’s a mineral with antioxidant properties that helps protect your cells from damage caused by free radicals that appear during intense workouts.

This can potentially reduce the risk of chronic diseases like heart disease and cancer

How Much Brown Rice Should You Eat Per Day?

Goal	Gender	Daily Brown Rice Intake (grams)	Number of Cups per Day (1 cup = 195g)	Helpful Tips
Weight Maintenance	Male (150 lbs)	125 – 175	¾ – 1 cup	Start with ½ cup and adjust based on activity level and satiety. Include protein sources and vegetables.
	Female (150 lbs)	100 – 150	½ – ¾ cup	Start with ⅓ cup and adjust based on activity level and satiety. Pair with lean protein and healthy fats for balance.
Muscle Building	Male	175 – 225	1 – 1¼ cup	Adjust based on individual protein needs and training intensity. Combine with complete protein sources like meat, fish, eggs, or plant-based alternatives.
	Female	150 – 200	¾ – 1 cup
Weight Loss	Male	75 – 125	⅓ – ½ cup	Monitor calorie intake and adjust brown rice portions accordingly. Prioritize vegetables and lean protein for satiety. Consult a registered dietitian for personalized guidance.
	Female	50 – 100	¼ – ½ cup

On average, you should eat about one cup of cooked brown rice per day. But don’t forget that this is a general recommendation and several factors can contribute to your personal, recommended daily intake.

Remember: Always consult your nutritionist when adding new foods to your daily diet. They can assess your needs and health conditions and give you specific recommendations for a safe and healthy plan.

Easy-to-make Homemade Recipes With Brown Rice

To enrich your diet with vital minerals, vitamins, fiber, and a bit of protein, I prepared a few homemade recipes that are easy to make.

Let’s get boiling!

Spicy Chicken & Veggie Brown Rice Bowl

Ingredients:

• 1 cup cooked brown rice
• 1 boneless, skinless chicken breast, grilled or baked
• 1 cup mixed vegetables (broccoli, peppers, carrots, etc.)
• 1/2 avocado, sliced
• 1 tbsp olive oil
• 1/2 tsp chili powder
• 1/4 tsp cumin
• Salt and pepper to taste
• Chopped cilantro (optional)

Instructions:

1. Grill or bake the chicken breast until cooked through and slice thinly.
2. Saute the mixed vegetables in olive oil with chili powder and cumin until tender-crisp.
3. Assemble the bowl with brown rice, sliced chicken, vegetables, avocado, and a drizzle of olive oil.
4. Season with salt, pepper, and cilantro (optional).

Approximate protein amount per serving: 35-40g

Mediterranean Salmon with Brown Rice & Lemon

Ingredients:

• 1 salmon fillet (4-6oz)
• 1 cup cooked brown rice
• 1/2 cup cherry tomatoes, halved
• 1/4 cup crumbled feta cheese
• 1/4 red onion, thinly sliced
• 1 tbsp olive oil
• 1/2 lemon, juiced
• 1/4 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Season the salmon with salt, pepper, and oregano. Place on a baking sheet lined with parchment paper.
3. Roast for 15-20 minutes, or until cooked through.
4. While the salmon cooks, combine brown rice, cherry tomatoes, red onion, feta cheese, and olive oil in a bowl.
5. Squeeze the lemon juice over the rice mixture and toss to coat.
6. Plate the brown rice salad and top with the roasted salmon.

Approximate protein amount per serving: ~30g

Curried Chickpea & Brown Rice Salad

Ingredients:

• 1 cup cooked brown rice
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/2 red onion, thinly sliced
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped fresh mint (optional)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp curry powder
• 1/2 tsp ground cumin
• Salt and pepper to taste

Instructions:

1. Combine cooked brown rice, chickpeas, cucumber, red pepper, red onion, and cilantro (and mint, if using) in a large bowl.
2. Whisk together olive oil, lemon juice, curry powder, cumin, salt, and pepper in a separate bowl.
3. Pour the dressing over the salad and toss to coat evenly.
4. Serve chilled or at room temperature.

Approximate protein amount per serving: 20-25g

Crispy Coconut Tofu Bites with Brown Rice

Ingredients:

• 1 block firm tofu, drained and pressed
• 1/4 cup shredded coconut
• 1/4 cup panko breadcrumbs
• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp Sriracha
• 1 tbsp cornstarch
• 1 cup cooked brown rice
• Dipping sauce: sweet and sour sauce, sriracha mayo, etc. (optional)

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Cut the tofu into bite-sized cubes.
3. Prepare three shallow bowls: one with soy sauce, vinegar, and Sriracha, one with cornstarch, and one with the coconut and panko mixture.
4. Dip each tofu cube in the soy sauce mixture, dredge in cornstarch, and coat in the coconut-panko mixture.
5. Arrange the coated tofu cubes on the prepared baking sheet and bake for 20-25 minutes or until crispy and golden brown.
6. Serve the crispy tofu bites over brown rice with your favorite dipping sauce (optional).

Approximate protein amount per serving: 25-30g