Brown rice: calories and nutrition facts
Calories in brown rice per 100 g and per typical portion, from the MacroLab food catalog.
337kcal per 100 g raw (uncooked)
Cooked: about 135 kcal per 100 g
Log it in MacroLab
4.8/5.0App Store
- Get your daily calorie target
- Log a meal from one photo
- Get a personalized nutrition plan
To burn these 337 calories:
- 79minWalking (5 km/h)
- 33minRunning (8 km/h)
- 40minCycling (16–19 km/h)
- 46minSwimming
Times use the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Calories per portion
Common portions from the MacroLab catalog, next to the 100 g reference. Portion weights are raw (uncooked); the approximate cooked weight is shown below each one.
| Portion | kcal |
|---|---|
| 100 g≈ 250 g cooked | 337 |
| 1 cup (190 g)≈ 475 g cooked | 640 |
Brown rice: raw vs cooked
Cooking adds water: 100 g of raw brown rice becomes about 250 g cooked. So 100 g cooked has fewer calories (135 kcal) than 100 g raw (337 kcal), while the total on the plate stays the same.
Weigh raw when you can. If you weigh after cooking, use the cooked column.
| Per 100 g | Raw | Cooked |
|---|---|---|
| Energy | 337 kcal | 135 kcal |
Can brown rice make you gain weight?
At 135 kcal per 100 g cooked, this is a food with low energy density: about 74 g gives 100 kcal.
One cup (190 g raw) has 640 kcal; the portion size decides how it fits your daily target.
No single food makes you gain weight. What matters is your total calories over days and weeks compared with what you burn.
Brown rice vs other foods in “Grains, pasta and bread”
It has 8% fewer calories than the average food in “Grains, pasta and bread” (366 kcal per 100 g).
| Per 100 g | This food | Group average |
|---|---|---|
| Energy | 337 kcal | 366 kcal |
Related foods
Frequently asked questions
- How many calories are in 100 g of brown rice?
- 100 g raw has 337 kcal. That means about 30 g for every 100 kcal.
- How many calories are in one cup of brown rice?
- One cup (190 g raw) has 640 kcal.
- How do the calories change after cooking brown rice?
- 100 g raw has 337 kcal and turns into about 250 g cooked, so 100 g cooked has about 135 kcal. Cooking adds water; the total calories do not change.
Log brown rice with a photo in MacroLab
Snap your plate and MacroLab estimates calories and macros, then keeps your daily targets up to date.
Data from the MacroLab food catalog, updated September 26, 2026. Values vary by variety and brand; check the label of the product you buy.