Brown rice is a nutritious whole grain providing carbohydrates, fiber, protein, B vitamins and several minerals. According to the U.S. Department of Agriculture's, or USDA's, MyPyramid website, whole grains have many health benefits. They reduce the risk of coronary heart disease, reduce constipation and help with weight management. There are no significant nutritional differences between short- and long-grain brown rice.
Macronutrients
According to the USDA National Nutrient Database, 1 cup of cooked brown rice contains 214 calories. It provides 44 g carbohydrate in the form of starch and fiber. Carbohydrates are an important fuel source for the body. The brain in particular uses carbohydrate as its primary energy source.
Rice also provides 5 g of protein. According to the Institute of Medicine, or IOM, protein is a major structural component of all cells in the body. Rice is low in fat--a 1-cup serving contains 1.7 g of total fat, primarily mono- and polyunsaturated. It has less than 0.5 g of saturated fat and no cholesterol.
Fiber
Brown rice is a good source of fiber, with 1 cup providing 3.5 g total fiber. Of this, 3.1 g is insoluble fiber. Fiber is the part of plant foods that your body does not digest or absorb. According to the Mayo Clinic, insoluble fiber promotes movement of material through your digestive system and increases stool bulk. It can help if you struggle with constipation or irregular stools. The IOM recommends 25 g of fiber for women and 38 g for men each day.
Vitamins
According to the USDA nutrient database and IOM Dietary Reference Intakes, brown rice provides 13% of the Daily Value, or DV, for thiamin; 15% of the DV for niacin; and 14% of the DV for vitamin B6. Thiamin helps your body release energy from carbohydrates and protein during metabolism and plays a vital role in nervous system function. Niacin helps your body release energy from protein, fat and carbohydrates during metabolism. Vitamin B6 helps you use protein to build body tissue and aids in the metabolism of fat. Rice also contains small amounts of riboflavin, vitamin E, folate, vitamin K and pantothenic acid.
Minerals
Brown rice is also a good source of several minerals. It provides 88% of the DV for manganese, a trace mineral that the IOM reports is involved in the formation of bone, as well as in enzymes involved in amino acid, cholesterol and carbohydrate metabolism. It contains 27% of the DV for selenium, which aids in your body's defense against oxidative stress and in the regulation of thyroid hormone action. Rice provides 21% of the DV for magnesium, which acts as a cofactor for many of the body's enzymes and is used in building bones, manufacturing proteins, releasing energy from muscle storage and regulating body temperature. It contains 16% of the DV for phosphorus, which helps build strong bones and teeth; form genetic material, cell membranes and many enzymes; release energy from fat, protein and carbohydrates during metabolism; and maintain pH. Brown rice is also a source of copper (10% of the DV) and zinc (8% of the DV).
Brown vs. White
Brown rice is more nutritious than white rice because the process of milling and polishing that converts brown rice to white rice destroys all of the fiber and most of the B vitamins, manganese and phosphorus. In the United States, milled and polished white rice is enriched with thiamin, niacin and iron. However, the form of these nutrients is not the same as that found in unprocessed rice. Also, many lost nutrients are not replaced by enrichment. Brown rice is considered a whole grain, but white rice is considered a refined starch.
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