How Many Calories in Brown rice?
100g gătit = 111 kcal
Nutritional Values per 100g
Standard Serving
100g gătit contains 111 calories.
Best time: Lunch or dinner - for sustained energy at main meals
Benefits
- ✓Several times more fiber than white rice (1.8g vs 0.4g/100g) - supports digestion, satiety, and appetite control
- ✓Lower glycemic index - releases energy more slowly and steadily, helping keep blood sugar stable between meals
- ✓Rich in minerals retained in the bran - magnesium, phosphorus, and manganese, important for muscle function and bone health
- ✓Very filling at a low caloric cost (111 kcal/100g cooked) - excellent as a carbohydrate base in a caloric deficit
- ✓Contains B vitamins from the intact outer layer, useful for energy metabolism
Considerations
- !Longer cooking time (40-45 minutes) - pre-soaking shortens the duration and improves the texture
- !Firmer texture and a slightly nutty taste - not everyone's preference, but mixing it with white rice eases the transition
- !Contains phytates that may reduce absorption of some minerals - rinsing and cooking in plenty of water lessens the effect
FitAzi Tip
Brown rice is FitAzi's favorite for main meals - sustained energy without sugar spikes and greater satiety thanks to the fiber. Cook a larger batch at the start of the week and keep it refrigerated for quick meal prep. A 150-200g cooked portion alongside a protein source and vegetables makes a balanced meal, ideal in a caloric deficit.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.