Protein Duel › Protein chart › Brown rice
How much protein is in brown rice?
2.6 g per 100 g cooked
Quick facts
- 5.1 gIn 1 cup (about 195 g).
- #173Out of 223 foods on our protein chart.
- 1.2 kgNeeded for 30 g of protein.
About brown rice
Brown rice is low in protein. Grains have modest protein per 100 g, especially once cooked and swollen with water, but it adds up because we eat them in large amounts.
Not sure how much protein you need in a day? Work it out with the protein calculator.
How it compares
Protein per 100 g, next to the foods closest to it on the chart and a few everyday staples.
| Food | Protein / 100 g |
|---|---|
| Chicken breast (cooked)Lean meat | 31 g |
| Egg (cooked)Egg | 13 g |
| Greek yogurtDairy | 10 g |
| Lentils (cooked)Legume | 9 g |
| TofuSoy product | 8 g |
| Snow peasVegetable | 2.8 g |
| Rice (cooked)Grain | 2.7 g |
| Brown rice (cooked)Grain | 2.6 g |
| Brussels sprouts (cooked)Vegetable | 2.6 g |
| GuavaFruit | 2.6 g |
More grain
- Wheat germ · 23 g
- Oats · 13 g
- Popcorn · 13 g
- Rice cakes · 8.2 g
- Cornflakes · 7.5 g
- Whole wheat pasta · 6 g
- Pasta · 5.8 g
- Spelt · 5.5 g
- All grains and bread ranked ›
- All vegan foods ranked ›
FAQ
How much protein is in brown rice?
Brown rice cooked has 2.6 g of protein per 100 g. A typical serving, 1 cup (about 195 g), gives you roughly 5.1 g.
Is brown rice high in protein?
Brown rice is low in protein. With 2.6 g per 100 g it ranks #173 of the 223 foods on our protein chart.
How much brown rice do I need to eat for 30 g of protein?
About 1.2 kg of brown rice cooked, which is far more than anyone eats in one go, so it isn't a practical way to get protein.
Would you have guessed 2.6 g? Two foods, one guess: higher or lower.
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