Brown rice is a source of many beneficial nutrients, including fiber, magnesium, zinc and vitamin B-6. White rice, which is refined brown rice, has smaller amounts of these nutrients than whole-grain brown rice. Brown rice makes for a nutritious side dish or an excellent accompaniment for stir-fries. Alternatively, mix brown rice with beans, and use for tacos or burritos.
Basic Nutrition Information
One cup of cooked medium-grain brown rice contains 218 calories, 4.5 g of protein, 46 g of carbohydrates and 1.6 g of fat. Moderately active adults require 1,800 to 2,800 calories daily to maintain their body weight, according to the 2010 Dietary Guidelines for Americans. Your calorie needs are based on age, gender, height, weight and activity level. The daily requirement for protein is 0.8 grams per kilogram or 0.35 grams per pound of body weight.
Fiber
Fiber is an important nutrient for promoting healthy digestion and preventing constipation and diverticulosis, a condition in which small pouches form in the large intestine. Fiber also helps with blood sugar regulation. The daily requirement for fiber for adults up to age 50 is 38 g for men and 25 g for women. One cup of brown rice provides 3.5 g of fiber.
Magnesium
One cup of brown rice provides 86 mg of magnesium, while the daily requirement is 420 mg for men and 320 mg for women over age 30. Magnesium is essential for producing energy from the food you eat. It also makes up the mineral content of bone, along with calcium.
Zinc
Zinc is a mineral that acts as an antioxidant through its role as part of the enzyme superoxide dismutase, which neutralizes free radicals that could otherwise damage your body. Zinc is also important for wound healing and keeping the immune system functioning properly. One cup of brown rice provides 1.2 mg of zinc. The daily requirement for zinc for adults is 11 mg for men and 8 mg for women.
Vitamin B-6
One cup of brown rice provides 0.3 mg of vitamin B-6, while the daily requirement is 1.3 mg for adult men and women up to age 50. This serving of brown rice provides 23 percent of your daily vitamin B-6 requirement. Vitamin B-6 is involved in diverse processes in the body, including the formation of the neurotransmitter serotonin, red blood cell synthesis and the production of DNA, which contains genetic information for all the cells of your body.
References
- USDA: Food and Nutrient Database: Brown rice, medium grain, cooked
- USDA and U.S. Department of Health and Human Services; Dietary Guidelines for Americans 2010; December 2010
- Linus Pauling Institute; Magnesium; Jane Higdon, Ph.D.; April 2003
- Linus Pauling Institute; Zinc; Jane Higdon, Ph.D.; December 2003
- Linus Pauling Institute; Vitamin B-6; Jane Higdon, Ph.D.; February 2002
- Linus Pauling Institute; Fiber; Jane Higdon, Ph.D.; December 2005
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