Brown rice — cooked: how many calories?

Where do the calories come from?

• Protein 9%
• Carbs 84%
• Fat 7%

Each macro's grams are multiplied by its own calorie value: 4 for protein and carbohydrate, 9 for fat. Fibre sits inside the carbohydrate figure and alcohol is not in the list at all, which is why the three shares add up to exactly one hundred.

What do these numbers mean on the plate?

Brown rice — cooked carries 1.2 calories per gram: 100 calories come to 81 grams. This is the typical range of cooked home food — as the portion grows the calories grow with it, and both move at the same pace.

A typical portion is 150 g. Because tables are written per 100 grams, counting the portion as 100 grams too is a common mistake; for Brown rice — cooked that means understating the calories by 33%.

In calories, one portion (150 g · 185 kcal) comes to: 159 g Lentils — cooked. Lentils — cooked page

One portion every day adds up to 67,343 calories a year — roughly a 8.7 kg difference. This is a linear estimate and an upper bound: as weight changes, daily needs change with it. Build your own timeline

Most of the weight of cooked grain is water. Confusing dry weight with cooked weight can misstate the calories several times over; the values here are for the cooked state.

Household measure equivalents

Cup and spoon equivalents come from the food's bulk density, not from volume: a cup holds 200 millilitres, not 200 grams. Packing and how finely something is chopped move these numbers by 10-20%. Convert your own measure

How much of the daily reference intake?

The reference values are the figures EU Regulation 1169/2011 gives for an average adult — the %RI column on labels rests on the same numbers. They are not a personal target; the fibre row is not in the regulation, the 25 grams there is EFSA's adequate intake for adults. Work out your own calorie needs

Where does it sit within its group?

It is number 4 of the 8 foods in the Cooked grains and starches group by calories per 100 grams. The group averages 142 kcal; Brown rice — cooked is 13% below that average.

Lighter options at the same 150 grams

The “good swap” mark only appears when an option lowers the calories without also lowering protein and fibre per 100 calories. Unmarked rows save calories but give up nutrient density. Try it with your own portion

How long does it take to burn one portion (150 g)?

• Walking — brisk (5.6 km/h)46 min
• Running — 8 km/h (7:30 min/km)21 min
• Cycling — 16-19 km/h26 min

The times are for someone weighing 70 kilos and use NET burn: the resting calories that would have been spent anyway over the same period are subtracted. The heavier the person, the shorter the time. Calculate with your own weight

Foods with similar calories

• Lentils — cooked100 g · 116 kcal
• Tuna — in water100 g · 116 kcal
• Anchovy100 g · 131 kcal
• Turkey breast — cooked100 g · 135 kcal
• White beans — cooked100 g · 139 kcal
• Ketchup100 g · 101 kcal

Which claims could its label carry?

EU Regulation 1924/2006 ties every label claim to a numeric threshold. Brown rice — cooked meets 1 of them:

• Low fat100 g → 1.0 g fat · threshold: at most 3.0 g

The values here are averages; on a real label the thresholds are applied to the product's OWN analysis. The list estimates which claim could be printed and guarantees none of them. For drinks, the calorie and fat thresholds run per 100 millilitres and are lower. Interpret your own label