Nutrient-Dense Brown Rice Bran
Quick answer
A medium portion of Nutrient-Dense Brown Rice Bran (15 g) contains 47 kcal, with 4.3 g of net carbohydrates and 2 g of protein. Its glycemic index is 30 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 1.3 (Low) for its actual effect.
- Carbs7.5 g46.1%
- Protein2 g12.4%
- Fat3 g41.5%
- Fibre3.1 g
Percentages of total energy (calories)
The golden outer layer of the brown rice grain; an exceptionally nutrient-dense source of fibre (21 g per 100 g), B vitamins, magnesium and beneficial fats, with minimal glycemic impact (30).
💡 Smart Nutritional Guidance
Consumption advice
Add one spoonful to your yogurt or morning oats to boost the fibre and lower the overall glycemic load of the meal.
Best preparation methods
Store it in the fridge in an airtight container to protect its healthy fats from going rancid.
Important Nutritional Note
Safety note: the outer layer of rice can concentrate inorganic arsenic, so adults should eat it in moderation and it should not be given to babies and young children.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (15 g) |
|---|---|---|
| Calories | 316 kcal | 47.4 kcal |
| Protein | 13.4 g | 2 g |
| Carbohydrate | 50 g | 7.5 g |
| Available carbohydrate | 29 g | 4.3 g |
| Fat | 20 g | 3 g |
| Dietary fibre | 21 g | 3.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (61), it ranks 2 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Nutrient-Dense Brown Rice Bran good for weight loss?
It can be included in moderation: it contains 21 g of fibre per 100 g, which supports fullness, and a 15 g portion gives 47 kcal.
How does Nutrient-Dense Brown Rice Bran affect blood sugar?
Its glycemic index is 30 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 15 g portion has a glycemic load of 1.3 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Nutrient-Dense Brown Rice Bran?
A typical 15 g portion of Nutrient-Dense Brown Rice Bran provides about 47 kcal, 2 g protein, 7.5 g carbohydrate, 3 g fat and 3.1 g fibre.
Read also
- HbA1c & Insulin Resistance: Comprehensive Clinical GuideArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.