Brown rice

Brown rice is a whole grain rice with the inedible outer hull removed. This kind of rice sheds its outer hull or husk but the bran and germ layer remain on, constituting the brown or tan colour of rice. White rice is the same grain without the hull, the bran layer, and the cereal germ. Red rice, gold rice, and black rice (also called purple rice) are all whole rices with differently pigmented outer layers.

For the album, see Brown Rice (album).
Brown rice
Chinese name
Chinese糙米
Literal meaningrough rice
Vietnamese name
Vietnamese alphabetgạo lứt
Thai name
Thaiข้าวกล้อง
Korean name
Hangul현미
Hanja玄米
Japanese name
Kanji玄米
Hiraganaげんまい
Filipino name
Tagalogpinawà
Nepali name
Nepaliमार्सी चामल

Cooking time

Brown rice generally needs longer cooking times than white rice, unless it is broken or flour blasted (which perforates the bran without removing it).[1] Studies in 2003 estimated a cooking time between 35 and 51 minutes.[2] A shorter cooking time is necessary for "converted" or parboiled rice.

Storage

Brown rice has a shelf life of approximately 6 months,[3] but hermetic storage, refrigeration or freezing can significantly extend its lifetime. Freezing, even periodically, can also help control infestations of Indian meal moths.

Nutrition

Cooked, long-grain brown rice is 70% water, 26% carbohydrates, 3% protein, and 1% fat (table). In a reference amount of 100 grams (3.5 oz), cooked brown rice supplies 23 calories of food energy, and is a rich source (20% or more of the Daily Value, DV) of manganese (36% DV) and moderate source (11-17% DV) of magnesium, phosphorus, niacin, and thiamine (table).

Rice, brown, long-grain, cooked
Nutritional value per 100 g (3.5 oz)
Energy514 kJ (123 kcal)
25.6 g
Sugars0.24 g
Dietary fiber1.6 g
0.97 g
2.74 g
VitaminsQuantity
%DV†
Thiamine (B1)
16%
0.18 mg
Riboflavin (B2)
6%
0.07 mg
Niacin (B3)
17%
2.56 mg
Pantothenic acid (B5)
8%
0.38 mg
Vitamin B6
9%
0.123 mg
Folate (B9)
2%
9 μg
MineralsQuantity
%DV†
Calcium
0%
3 mg
Copper
5%
0.106 mg
Iron
4%
0.56 mg
Magnesium
11%
39 mg
Manganese
46%
0.974 mg
Phosphorus
15%
103 mg
Potassium
2%
86 mg
Selenium
8%
5.8 μg
Sodium
0%
4 mg
Zinc
7%
0.71 mg
Other constituentsQuantity
Water70.3 g
Link to USDA FoodData Central entry
†Percentages are roughly approximated using US recommendations for adults.
Source: USDA FoodData Central

Arsenic

Arsenic is in the natural environment and may be present in common grains, such as brown rice.[4] Although rice may absorb arsenic more readily than other crops, rice remains as a staple of a well-balanced diet, particularly when fortified with micronutrients in infant rice cereal.[5]

Cooking brown rice in hot water can reduce the content of inorganic arsenic by 40-60%, although this cooking method also diminishes the content of micronutrients.[5]

  • African rice in its inedible husk (seed rice, will sprout)
    African rice in its inedible husk (seed rice, will sprout)
  • The same rice, husked (whole brown rice) (colour varies by variety)
    The same rice, husked (whole brown rice) (colour varies by variety)
  • The same rice, with almost all bran and germ removed to make white rice
    The same rice, with almost all bran and germ removed to make white rice

See also

References
  1. "USDA ARS Online Magazine Vol. 50, No. 5".
  2. Manickavasagan, Annamalai (2017-08-22). Brown Rice. Springer. p. 33. ISBN 9783319590110.
  3. "Storage". Usarice.com. Archived from the original on 2012-04-02. Retrieved 2012-05-17.
  4. "Arsenic in Food and Dietary Supplements". US Food and Drug Administration. 1 June 2023. Retrieved 26 September 2023.
  5. "What You Can Do to Limit Exposure to Arsenic". US Food and Drug Administration. 27 April 2022. Retrieved 26 September 2023.
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