17 Fit Food calories Grains, legumes and flour
Brown rice calories and nutrition facts
Brown rice (cooked): 123 kcal per 100 g, protein 2.7 g, fat 0.97 g, carbs 24 g. Typical serving (180 g): 221 kcal.
Only the inedible husk is removed from brown rice, so it keeps the bran layer that gives it a nutty flavor, a chewier bite and roughly twice the cooking time of white rice. Dry from the bag, it has about 367 kcal per 100 g, while cooked it drops to around 123 kcal as the grains soak up water, so always note which weight you’re logging. It’s rich in manganese.
- Low fat
- Salt-free
- High in manganese
- Source of vitamin B1
- Protein 9%
- Fat 7%
- Carbs 78%
- Other 6%
In everyday portions
- Typical serving · 180 g 221 kcal P 4.9 · F 1.7 · C 43.2 g
- 100 kcal is 80 g this much of it gives 100 kcal
- Energy density Low 1.2 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cooked | 123 | 2.7 | 1 | 24 |
| Dry | 367 | 7.5 | 3.2 | 72.7 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Cooked
Energy and macros
- Energy 123 kcal 515 kJ 6%
- Protein 2.7 g 5%
- Fat 0.97 g 1%
- Carbs available, without fibre 24 g 9%
- Fibre 1.6 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 9%
- Fat 7%
- Carbs 78%
- Other 6%
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.17 mg 1%
- Vitamin K 0.2 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.178 mg 16%
- Vitamin B2 riboflavin 0.069 mg 5%
- Vitamin B3 niacin 2.6 mg 16%
- Vitamin B5 pantothenic acid 0.38 mg 6%
- Vitamin B6 0.123 mg 9%
- Folate B9 9 µg 4%
- Vitamin B12 0 µg 0%
- Choline 9.2 mg
Minerals
- Potassium 86 mg 4%
- Calcium 3 mg <1%
- Phosphorus 103 mg 15%
- Magnesium 39 mg 10%
- Iron 0.56 mg 4%
- Zinc 0.71 mg 7%
- Copper 0.106 mg 11%
- Manganese 0.974 mg 49%
- Selenium 5.8 µg 11%
- Iodine 0.7 µg <1%
- Sodium 4 mg <1%
EU criteria for nutrition claims
- Low fat
- Salt-free
- High in manganese
- Source of vitamin B1
- Source of vitamin B3
Dry
Energy and macros
- Energy 367 kcal 1,536 kJ 18%
- Protein 7.5 g 15%
- Fat 3.2 g 5%
- Carbs available, without fibre 72.7 g 28%
- Fibre 3.6 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 9%
- Fat 8%
- Carbs 83%
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.6 mg 5%
- Vitamin K 0.6 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.541 mg 49%
- Vitamin B2 riboflavin 0.095 mg 7%
- Vitamin B3 niacin 6.5 mg 41%
- Vitamin B5 pantothenic acid 1.1 mg 18%
- Vitamin B6 0.477 mg 34%
- Folate B9 23 µg 12%
- Vitamin B12 0 µg 0%
- Choline 21.5 mg
Minerals
- Potassium 250 mg 12%
- Calcium 9 mg 1%
- Phosphorus 311 mg 44%
- Magnesium 116 mg 31%
- Iron 1.3 mg 9%
- Zinc 2.1 mg 21%
- Copper 0.302 mg 30%
- Manganese 2.9 mg 143%
- Selenium 17.1 µg 31%
- Iodine 2.2 µg 1%
- Sodium 5 mg <1%
EU criteria for nutrition claims
- Source of fibre
- Salt-free
- High in manganese
- High in vitamin B1
- High in phosphorus
- High in vitamin B3
- High in vitamin B6
- High in selenium
- High in magnesium
- High in copper
- Source of zinc
- Source of vitamin B5
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids. Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 73% Fewer calories than 73% of grains, legumes and flours.
- 75% More vitamin B3 than 75% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Basmati rice 117 kcal
- Pearl barley 123 kcal
- Millet 119 kcal
- Rice 130 kcal
- Spelt 127 kcal
- Couscous 112 kcal
More in Grains, legumes and flour
- Pilau rice 134 kcal
- Quinoa 368 kcal
- Muesli 370 kcal
- Kidney beans 127 kcal
- Semolina 360 kcal
- Polenta 370 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169704.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.