Nutrients in Brown rice
In one serving: 1 cup cooked
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin B3 (niacin) | 5.2 mg NE NIH | 37% | 33% |
| Vitamin B1 (thiamin) | 0.35 mg NIH | 32% | 29% |
| Magnesium | 84 mg NIH | 27% | 21% |
| Copper | 200 mcg | 22% | 22% |
| Selenium | 12 mcg NIH | 22% | 22% |
| Vitamin B6 (pyridoxine) | 0.28 mg | 22% | 22% |
| Zinc | 1.4 mg NIH | 18% | 13% |
| Vitamin B5 (pantothenic acid) | 0.8 mg NIH | 16% | 16% |
| Iron | 1 mg NIH | 5.6% | 13% |
| Choline | 19 mg NIH | 4.5% | 3.5% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Grilled chicken with brown rice and a red pepper salad
- Molokhia with chicken and brown rice
- Lamb with rice (kabsa style), yogurt and salad
- Chickpea and spinach stew with brown rice
- Tofu with broccoli, mushrooms and brown rice
- Shrimp with rice, peas and red pepper
- Mujaddara (lentils and rice) with yogurt and salad
- Baked white fish with broccoli and brown rice
- Rice porridge with egg and bok choy
- Tofu with brown rice, edamame and a mango
- Chicken stir-fry with broccoli, red pepper and brown rice
- Dal with spinach, brown rice and yogurt
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)