Cooked brown rice runs 111 calories per 100g, slightly lower than white but with about 1.8g of fiber per 100g vs ~0.4g for white. The fiber and slower digestion are the main reasons it's preferred for steady-energy meal prep, even though the calorie difference per cup is small.
Calories scale with portion. Here's how a typical brown rice serving translates in your tracker:
Balanced — brown rice sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How brown rice stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at brown rice and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreBrown Rice has approximately 111 calories per 100g (cooked). A typical serving — 1 cup, cooked (195g) — comes in at 216 calories.
2.6g of protein per 100g (cooked). That puts brown rice at roughly 2.3g of protein per 100 calories — a useful lens when comparing to other grains sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Brown Rice sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.