Brown Rice
Every 100 g of Brown Rice contains 111 kcal and 21.2 g of available carbohydrate. Its glycemic index is 68 (Medium), the average of 3 studies in the International GI Tables (Atkinson 2021). A typical 150 g portion has a glycemic load of 21.6 (High).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Brown rice has more fibre and magnesium than white rice, but its glycemic index is similar, so a moderate portion still matters.
Best preparation methods
Soak it for a few hours before cooking to shorten the cooking time and improve the texture, then cook it with slightly more water than white rice.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 111 kcal | 166.5 kcal |
| Protein | 2.6 g | 3.9 g |
| Carbohydrate | 23 g | 34.5 g |
| Available carbohydrate | 21.2 g | 31.8 g |
| Fat | 0.9 g | 1.4 g |
| Dietary fibre | 1.8 g | 2.7 g |
| Insulin index | 62 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 11 of 13 measured foods in Grains & starches by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Brown Rice good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 166 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Brown Rice affect blood sugar?
Its glycemic index is 68 (Medium) according to Atkinson 2021. A typical 150 g portion has a glycemic load of 21.6 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Brown Rice?
A typical 150 g portion of Brown Rice provides about 166 kcal, 3.9 g protein, 34.5 g carbohydrate, 1.4 g fat and 2.7 g fibre.
Approved value: average of 3 studies (range 58–75), confidence grade A. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.