Grain
long-grain brown rice.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
ALSO KNOWN AS
long grain rice brownbrown rice long grainraw long grain brown rice
SERVING
CALORIES
362
PROTEIN
7.5g
CARBS
76.2g
FAT
2.7g
FIBER
3.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories362kcal—
Protein7.5g15%
Carbohydrates76.2g28%
Fiber3.4g12%
Sugar0.80g2%
Total fat2.7g3%
Saturated fat0.60g3%
Trans fat0g—
Cholesterol0mg0%
Water12.4g—
MINERALS
Sodium5.0mg0%
Potassium268mg6%
Calcium33mg3%
Iron1.8mg10%
Magnesium143mg34%
Phosphorus333mg27%
Zinc2.0mg18%
Copper0.20mg22%
Manganese3.7mg161%
Selenium23.4µg43%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.60mg4%
Vitamin K0.60µg1%
Thiamin (B1)0.40mg33%
Riboflavin (B2)0.05mg4%
Niacin (B3)5.1mg32%
Pantothenic acid (B5)1.5mg30%
Vitamin B60.50mg29%
Folate (B9)20µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup185g
1 tablespoon11.6g
1 teaspoon3.9g
1 ml0.8g
1 liter773.3g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which aids digestion, promotes satiety, and helps maintain bowel regularity.
- ✓Good source of manganese, a mineral crucial for bone development, metabolism, and antioxidant function.
- ✓May help regulate blood sugar levels due to its lower glycemic index compared to white rice.
- ✓Contains magnesium, which is important for heart health, nerve function, and blood pressure regulation.
COOKING TIPS
In the kitchen.
- 1Rinse the rice under cold water before cooking to remove excess starch, which results in a fluffier texture.
- 2Use a standard ratio of 1 part rice to 2 parts water or broth. Bring to a boil, then cover and simmer on low heat for 40-50 minutes.
- 3After cooking, let the rice stand, covered and off the heat, for at least 10 minutes to allow steam to distribute evenly before fluffing with a fork.
- 4Soaking the rice for 30-60 minutes before cooking can reduce cooking time and result in a softer texture.
STORAGE
Keep it fresh.
- Store uncooked brown rice in an airtight container in a cool, dark pantry for up to 6 months.
- For longer-term storage (up to 1 year), place the airtight container in the refrigerator or freezer to prevent the oils in the bran from going rancid.
- Cooked brown rice should be refrigerated in an airtight container and consumed within 4-5 days.
FAQ
Frequently asked questions.
Is long-grain brown rice healthy?
Yes, long-grain brown rice is very healthy due to its rich fiber content, which aids digestion and promotes satiety. It's also a good source of essential minerals like manganese and magnesium, supporting bone health, metabolism, and heart function. Its lower glycemic index compared to white rice can also help with blood sugar regulation.
How many calories and carbs are in long-grain brown rice?
Per 100 grams, long-grain brown rice contains approximately 362 calories and 76.2 grams of carbohydrates. It also provides 7.5 grams of protein and 2.7 grams of fat, making it a substantial source of energy and essential nutrients.
Is long-grain brown rice good for weight loss?
Yes, long-grain brown rice can be beneficial for weight loss. Its high fiber content helps you feel full longer, reducing overall calorie intake. Additionally, the sustained energy release from its complex carbohydrates can help manage hunger and cravings.
Is long-grain brown rice gluten-free?
Yes, long-grain brown rice is naturally gluten-free. It is a safe grain option for individuals with celiac disease or gluten sensitivity. Always check product labels for certification to ensure no cross-contamination during processing.
Can diabetics eat long-grain brown rice?
Yes, diabetics can generally eat long-grain brown rice in moderation. Its higher fiber content gives it a lower glycemic index compared to white rice, leading to a slower and more stable rise in blood sugar. Portion control is still crucial for managing blood glucose levels.
How do you cook long-grain brown rice?
To cook long-grain brown rice, combine one part rice with two parts water or broth in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for about 45-50 minutes, or until all liquid is absorbed. Let it stand for 5-10 minutes before fluffing with a fork.
What does long-grain brown rice taste like?
Long-grain brown rice has a nutty, slightly chewy texture and a more robust flavor compared to white rice. Its distinct taste makes it a versatile base for various dishes, from savory stir-fries to hearty grain bowls.
How should I store long-grain brown rice?
Uncooked long-grain brown rice should be stored in an airtight container in a cool, dark, dry place, like a pantry. Cooked brown rice should be refrigerated in a sealed container and consumed within 3-4 days.
How long does long-grain brown rice last?
Uncooked long-grain brown rice can last for up to 6 months to a year when stored properly due to its natural oils, which can eventually go rancid. Cooked brown rice, when refrigerated, should be eaten within 3-4 days.
What is the difference between long-grain brown rice and white rice?
The main difference lies in processing; brown rice retains its bran and germ layers, while white rice has them removed. This makes brown rice richer in fiber, vitamins, and minerals, and gives it a chewier texture and nuttier flavor. Brown rice also has a lower glycemic index.
RECIPES
Cook with long-grain brown rice.
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