Protein in Brown Rice: How Much per 100g and per Portion
Boiled brown wholegrain rice provides 3.6g of protein per 100g. A larger 200g portion contains 7.2g of protein, alongside 264 kcal and over 58g of carbohydrates. While it contributes some protein to a meal, brown rice is primarily a source of energy from carbohydrates.
CoFID 11-869 · Rice, brown, wholegrain, boiled in unsalted water
What the numbers say
- Protein per calorie. Brown rice offers 2.7g of protein for every 100 kcal. Protein accounts for 11% of its total energy, with the majority coming from carbohydrates.
- Low in fat and sugar. According to UK front-of-pack labelling guidelines, boiled brown rice is rated ‘low’ in fat, saturated fat, sugars, and salt per 100g.
- Fibre content. A 100g amount of boiled brown rice contains 1.5g of dietary fibre. A larger 250g portion provides 3.8g of fibre.
Brown Rice macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 132 kcal 562 kJ |
7% | – |
| Protein | 3.6g | 7% | – |
| Fat | 0.9g | 1% | low |
| of which saturates | 0.2g | 1% | low |
| Carbohydrate | 29.2g | 11% | – |
| of which sugars | 0.1g | 0% | low |
| Fibre | 1.5g | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in brown rice by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 150g | 5.4g | 198 | 43.8g | 1.4g |
| 200g | 7.2g | 264 | 58.4g | 1.8g |
| 250g | 9g | 330 | 73g | 2.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of brown rice for 20g or 30g of protein
- To get 20g of protein from this food alone, you would need to eat a 556g portion, which also contains 733 kcal.
- Reaching a 30g protein target requires a very large amount of 833g of boiled rice, providing 1100 kcal and over 243g of carbohydrates.
- The nutritional information is for boiled rice, so remember to weigh it after cooking, not when it is raw.
How it compares with other grain foods
Within the grain foods group on this site, boiled brown rice ranks 15th out of 17 for protein content per 100g. Its protein density of 2.7g per 100 kcal places it 13th in the same group. When compared to other common carbohydrate sources, its 3.6g of protein per 100g is higher than boiled white rice (2.8g) and white basmati rice (2.8g). However, other grain products like boiled pasta (4.4g) and egg noodles (5.0g) offer more protein for the same weight.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Brown Rice | 3.6g | 132 | 2.7g |
| White Basmati Rice | 2.8g | 117 | 2.4g |
| Pasta | 4.4g | 141 | 3.1g |
| White Rice | 2.8g | 131 | 2.1g |
| Egg Noodles | 5g | 143 | 3.5g |
Quick answers
How much protein is in 200g of cooked brown rice?
A 200g portion of boiled brown wholegrain rice contains 7.2g of protein, 264 kcal, and 58.4g of carbohydrates.
Is brown rice a good source of protein?
Brown rice contains 3.6g of protein per 100g. It is primarily a carbohydrate source, and you would need to eat a very large amount (over 550g) to get 20g of protein.
Does brown rice have more protein than white rice?
Yes, based on this data, boiled brown rice has 3.6g of protein per 100g, which is more than the 2.8g found in boiled white rice.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.