Brown rice
Brown rice is a whole-grain starch with more fiber than white rice. It works well as a modest base for protein and vegetables when extra fiber is comfortable.
Why it received this rating
A 1/2-cup cooked serving provides carbohydrate plus a small amount of fiber and protein with very little fat. The green rating applies to plain or lightly seasoned brown rice, not to fried rice or rice dishes made with heavy sauces and large amounts of oil.
Nutrition snapshot
Per serving: 1/2 cup cooked
Representative USDA FoodData Central example. The displayed nutrition is a rounded representative example; no single USDA FoodData Central item cleanly matches the page as written. Source basis reviewed August 17, 2026. Review nutrition source How nutrition data is handled
Portion and preparation guidance
Use about 1/2 cup cooked as a starting portion and pair it with a lean protein. Cook it until tender and add broth or a light sauce if a dry, chewy texture is difficult to finish.
Symptoms or considerations
Brown rice is chewier and higher in fiber than white rice. During active nausea, diarrhea, or bloating, a smaller serving or a temporary switch to softer white rice may be more comfortable.
Individual tolerance varies. This rating is general educational guidance, not a statement that this food is the right choice for your personal medical needs. Follow advice from your prescriber or registered dietitian.
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