Calories in Brown rice: per serving and per 100 g
By The DietGhar Team. Nutrition values checked 13 October 2026.
A serving of brown rice (1 katori cooked, about 150 g) has 185 kcal, with 4.1 g protein, 38.4 g carbohydrate and 1.5 g fat. Per 100 g it comes to 123 kcal. That is 2.2 g of protein for every 100 kcal you eat.
Nutrition table
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 185 kcal | 123 kcal |
| Protein | 4.1 g | 2.7 g |
| Carbohydrate | 38.4 g | 25.6 g |
| Fat | 1.5 g | 1 g |
| Fibre | 2.4 g | 1.6 g |
Serving: 1 katori cooked, about 150 g. Source below, checked 13 October 2026.
What one serving looks like
One katori of cooked brown rice is about 150 g, the same volume as white rice but slightly chewier and nuttier.
Where it fits in a 1,200 to 1,600 kcal day
At 185 kcal, one serving is about 12 percent of a 1,600 kcal day and about 15 percent of a 1,200 kcal day. Swap it in for white rice at lunch or dinner without changing anything else. The calories are very close, so the gain is more about fibre and staying full than about saving calories.
Your own number depends on your height, weight, age and activity, so use the calorie calculator to find it, or read our guide to the calories in popular Indian foods.
If you are watching sugar or carbohydrate, see the diabetes diet chart for Indian meals. Similar foods: Jeera rice, Oats porridge and Moong dal khichdi.
How cooking changes the number
It takes longer to cook, so soaking for half an hour helps. Do not add ghee or oil if you want the number shown here.
A swap to try
Try Steamed rice. If you find brown rice hard to stomach, white rice in a smaller portion with plenty of dal and sabzi is also a perfectly good choice. Steamed rice (1 katori cooked, about 150 g) comes to 195 kcal, which is 10 kcal more than 185 for brown rice, but it brings something different to the plate.
Who might want to watch it
Some people find the extra fibre gives them gas or bloating at first. Start with half brown, half white.
This page is general nutrition information, not medical advice. If you have a medical condition, your doctor decides what you eat and how much.
Compare with similar foods
| Food | Serving | kcal | Protein |
|---|---|---|---|
| Steamed rice | 1 katori cooked, about 150 g | 195 | 4 g |
| Jeera rice | 1 katori, about 150 g | 216 | 3 g |
| Oats porridge | 1 bowl, about 250 g | 224 | 9.3 g |
| Moong dal khichdi | 1 bowl, about 250 g | 241 | 8.1 g |
| Vegetable pulao | 1 katori, about 180 g | 253 | 4.5 g |
| Chicken biryani | 1 plate, about 250 g | 260 | 17.9 g |
Keep going
Sources and last checked
Last checked 13 October 2026. Values are taken straight from the source record below, then scaled to the serving.
- Rice, brown, long-grain, cooked, USDA FoodData Central, SR Legacy (April 2018), FDC ID 169704
These are averages. Packaged and restaurant versions differ, and the USDA tables describe foods as sold and cooked in the United States, so Indian home cooking can vary.
