Whole grains such as brown rice contain incomplete proteins that complement and complete other plant-based proteins found in legumes and vegetables. Current recommended dietary allowances suggest that women should get at least 46 g of protein per day and men at least 56 g. Whole grains should account for at least half of your daily grain intake.
Protein Per Serving
A ½-cup serving of brown rice cooked without salt contains 2.52 g of protein. This serving contains only 108 calories, 0.88 g of fat, 5 mg of sodium and no cholesterol, and provides 0.41 mg of iron, 10 mg of calcium, 42 mg of magnesium and 42 mg of potassium. Avoid rinsing rice prior to cooking, as doing so may reduce rice's vitamin content.
Comparison
Brown rice contains slightly less protein than other cereals and grains. Per 100 g, wheat contains 10.6 g of protein, maize contains 9.8 g, millet contains 11.5 g, rye contains 8.7 g, sorghum contains 8.3 g and oats contain 9.3 g, while brown rice contains only 7.3 g. However, brown rice has a higher protein digestibility than other grains, including wheat, maize, millet, sorghum and oatmeal.
Complementary Proteins
Like other plant-based protein sources, brown rice contains incomplete proteins, or proteins lacking one or more essential amino acids. To allow your body to assemble complete proteins, consume brown rice with a complementary source of incomplete proteins. Legumes such as dried beans, peas and lentils provide complementary proteins. One ½-cup serving of small red beans, for example, provides 22 g of protein.
Complete Protein Sources
Animal-based foods provide complete proteins that contain all of the essential amino acids. Choose low-fat options such as lean meats, skinless poultry, fish and low-fat or fat-free dairy products. One cup of milk has 8 g of protein, an 8-oz serving of yogurt has 11 g of protein and a 3-oz piece of meat has 21 g of protein, according to the Centers of Disease Control and Prevention.
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