Is Brown Rice Low Carb? Here’s Your Answer

Is brown rice low-carb or not? Read this article to find out.

Rice is a common food staple for many cultures worldwide. In all its forms, it is delicious but it loads the body with too many carbs which can be unhealthy. 

There is a category of people whose bodies cannot bear these carbs and so they try to investigate every type of rice. There are a lot of claims that brown rice is healthier than white rice. Does this include low-carb content?

Let’s get into the article to find out.

What is brown rice?

Brown rice is a whole grain that has been processed minimally. This means it has all three parts of the grain kernel: the bran, germ, and endosperm. This makes it contain more fiber and nutrients than white rice.

In addition, brown rice has a nutty flavor and chewy texture. And it is often touted as a healthier alternative to white rice.

Is brown rice a low-carb grain?

No, it’s not. Brown rice is a type of rice that still has its bran and germ. The bran and germ are where most of the nutrients are found in a grain of rice. They’re also where most of the carbohydrates are found.

So, brown rice is a high-carb grain.

How many carbs are in brown rice?

One cup of cooked brown rice contains about 52 grams of carbs. That’s about 2 grams more than a 1/2 cup serving of cooked white rice.

While brown rice is not technically low-carb, it is a healthier option than white rice. It contains more fiber and nutrients than white rice, making it a better choice for those looking to improve their health.

Is brown rice good for weight loss?

Brown rice can aid in weight loss if it is eaten in moderation. Although brown rice is not a low-carb grain, it is high in dietary fiber.

This dietary fiber can aid in weight loss by keeping you feeling full for longer and reducing how much more calories you take in.

Furthermore, while brown rice can be a part of a healthy weight-loss diet, it will not help you lose weight on its own.

Health benefits of eating brown rice

Eating brown rice can offer a variety of health benefits. Brown rice is a good source of fiber, magnesium, selenium, manganese, phosphorus, iron, thiamin, and B vitamins.

It is also low in calories and can help you lose weight when you balance it with other nutrients like protein. 

These benefits are explained in detail below:

1. Brown rice is rich in fiber

The bran and germ of brown rice are packed with fiber. Fiber helps promote regularity, lower cholesterol levels, and keep you feeling full longer. Just one cup of brown rice contains 3.5 grams of dietary fiber.

2. It is a good source of vitamins and minerals

Brown rice is a rich source of vitamins and minerals such as magnesium, selenium, iron, thiamin, manganese, and phosphorus.

These vitamins and minerals provide a good percentage of the recommended daily allowance.

Magnesium helps to regulate blood pressure, supports bone health, and helps prevent migraines. Selenium is an important trace mineral that plays a role in thyroid function, reproduction, and DNA synthesis.

Manganese is a mineral involved in bone formation, wound healing, and the metabolism of carbohydrates and amino acids.

Phosphorus supports the growth, maintenance, and repair of all tissues and organs in the body. It’s also involved in the metabolism of carbohydrates and fats.

Iron is an important mineral that’s necessary for the transport of oxygen in the blood. It’s also necessary for proper cell growth and development.

Thiamin is an important B vitamin necessary for energy production, nerve function, and carbohydrate metabolism.

3. Blood sugar regulation

Eating brown rice can help to regulate blood sugar levels. This is due to the higher fiber content in brown rice, which helps slow down sugar’s release into the bloodstream.

4. Improves digestion

The high fiber content in brown rice also helps improve digestion and prevent constipation. Fiber adds bulk to the stool and helps to keep the digestive system regular.

5. Brown rice aids in weight control

Brown rice can also be helpful for weight loss. This is because brown rice is low in calories and high in fiber.

Fiber helps to keep you feeling full longer, so you’re less likely to overeat. Brown rice is also a complex carbohydrate that takes longer to digest and can help stabilize blood sugar levels.

6. May reduce the risk of heart disease

The fiber, magnesium, and selenium content in brown rice may help to reduce the risk of heart disease. Fiber can lower cholesterol levels, and selenium has been shown to protect against atherosclerosis.

Magnesium is also involved in relaxing blood vessels, which can reduce blood pressure.

7. Rich in antioxidants

Brown rice is rich in antioxidants, which help to protect cells from damage. These antioxidants include selenium, manganese, and vitamin E.

8. May improve brain function

The B vitamins in brown rice can help to improve brain function. These vitamins are also necessary for energy production and nerve function.


Can you eat brown rice daily?

No, you shouldn’t. Brown rice is healthy and highly nutritious, but it’s not okay to eat it every day.

In reality, the amount of brown rice you can eat will depend mainly on your daily calorie needs. If you’re unsure what that is, your best bet is to ask your doctor or dietician. 

Is brown rice good for losing belly fat?

Yes, it is. Brown rice can help you lose belly fat and body weight since it’s a fiber-rich whole grain. However, you’ll still need to exercise regularly, reduce your intake of calories from other foods, etc., to achieve weight control.

Does brown rice have more carbs than jasmine rice?

White jasmine rice has more carbs than brown rice. 

USDA reports that a ¾ cup of cooked brown rice has about 35 grams of carbs and 1g of fiber, while the same cup of cooked jasmine rice has around 42 grams of carbs and no fiber.


The bottom line is that brown rice is a healthier option than white rice, but it is not technically low-carb. If you are following a low-carb diet, you may want to limit your intake of brown rice or choose another grain option altogether.

However, if you are not following a low-carb diet, brown rice can be a healthy and nutritious option. 

Thanks for reading.

Visit Millenora for more articles and guides on low-carb foods.