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How Much Brown Rice Can a Woman Eat a Day?

author image Melodie Anne
Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.
How Much Brown Rice Can a Woman Eat a Day?
Scooping a portion of brown rice for a meal. Photo Credit PavelRodimov/iStock/Getty Images

Compared to its white cousin, brown rice is higher in fiber, protein and some vitamins and minerals. ChooseMyPlate.gov recommends that women consume 5 to 6 ounces or equivalents from the grain group each day. At least half of your grain-based food selections should be whole-grain and minimally processed, including brown rice.

Daily Servings

A 1-ounce equivalent of brown rice is one-half cup of cooked rice, or about 1 ounce of dry brown rice. If the only grain product you’re planning to eat is brown rice, you can have 2 1/2 to 3 cups of cooked brown rice -- 5 to 6 ounces of dry rice daily. However, if you have a slice of bread, half a cup of pasta, 1 cup of dry breakfast cereal or half a cup of cooked oatmeal, these are also 1-ounce equivalents of grains that take away some of your grain servings, which means that you'll have to cut back on brown rice.

Diet Concerns

Brown rice shouldn't be the only grain food in your diet. Having a variety of other grains -- such as wheat, oats and rye -- helps you get all of the nutrients you need. Plus, brown rice can have high levels of arsenic, a mineral found naturally in soil that is also used to make pesticides. If you consume brown rice regularly, the high arsenic intake could increase your risk of cancer, nervous system issues and skin problems.

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