Data source: USDA FoodData Central, SR Legacy, FDC 169703 (Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)).
Fun facts
- Brown rice has only its inedible husk removed, keeping the bran and germ. That coat gives it a brown, red or purple-black color and a chewier, nuttier bite.
- 100g of raw brown rice has 3.6g of fiber, nearly three times white rice (1.3g). Potassium is about 250mg, more than double white rice.
- Calories are almost the same as white rice, about 367 kcal per 100g raw. The difference is in the fiber and the bran, not the calories.
- Brown rice has 3.2g of fat, more than white rice, because the germ holds oil. That is also why brown rice turns rancid sooner if kept too long.
Choosing and storing
Pick firm grains with an even color and no stale-oil or off smell. Since the germ contains oil, buy only what you will use soon, keep it in a sealed container, and store it somewhere cool and dry. In hot weather, or if it will sit for a while, the fridge keeps it fresh longer. Rice that smells of old oil should go.
Cooking it well
The bran slows water from getting in, so soak brown rice for a few hours and use more water than for white rice. Once cooked, let it rest in the pot a while so the grains soften evenly. Our step-by-step guide is in how to cook soft brown rice. At kOBE, Red Brown Rice (123 kcal, 25.6g carbs per 100g) and Black Brown Rice (100 kcal, 4g protein, with anthocyanins) are cooked and then frozen; just thaw in the fridge overnight or reheat on low in the microwave.
