scored 45/100
Also known as whole grain rice
Brown rice is a whole grain with the nutrient-rich bran and germ intact, providing sustained energy, fiber, and essential minerals for metabolic health and longevity.
10.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 45.
Brown rice is the whole grain form of rice, retaining its outer bran layer and nutrient-dense germ after minimal processing. Originating in Asia thousands of years ago, it has become a staple in longevity-focused diets, particularly in blue zones. Unlike white rice, brown rice preserves magnesium, manganese, phosphorus, and B vitamins essential for energy metabolism and bone health. The intact fiber content (1.8g per 100g) supports sustained blood glucose control and gut microbiota diversity—critical factors in metabolic aging. Brown rice contains unique polyphenols and phytic acid, which act as antioxidants while also binding minerals. Its low glycemic load relative to white rice makes it particularly valuable for maintaining insulin sensitivity with age. The selenium content supports thyroid function and antioxidant defense through glutathione peroxidase synthesis. Brown rice's comprehensive micronutrient profile—especially manganese for bone mineralization and magnesium for cardiovascular function—positions it as a foundational grain for healthy aging.
Intact fiber and bran slow carbohydrate digestion, reducing postprandial glucose spikes and supporting insulin sensitivity over time
Soluble fiber and lignans in the bran reduce LDL cholesterol oxidation and support healthy HDL levels
Magnesium (39mg/100g) is essential for bone mineralization; manganese (0.97mg/100g) activates osteoblasts and collagen synthesis
Insoluble fiber feeds beneficial bacteria, increasing short-chain fatty acid production and strengthening intestinal barrier function
Polyphenols and selenium (5.8mcg/100g) support glutathione peroxidase activity, protecting against oxidative stress in aging tissues
Brown rice's sustained carbohydrate release supports stable afternoon energy and mental performance; better digestion and glucose handling occur with daytime consumption when insulin sensitivity is highest
Breaks a fast
Can be consumed at any meal; lunch or early dinner optimal for metabolic flexibility. Avoid as sole pre-sleep carbohydrate if sensitive to nighttime glucose fluctuations.
Per 100 g of the default form. Bars show how much higher or lower brown rice is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Brown Rice is classified as a whole grain (grain). Brown rice is a whole grain with the nutrient-rich bran and germ intact, providing sustained energy, fiber, and essential minerals for metabolic health and longevity.
Brown Rice scores 45/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Manganese, Selenium, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Not really. A 50 g serving provides about 0.9 g of fiber (~3% of the 28 g daily value).
In a 50 g serving, brown rice is highest in Manganese (~21% DV).
Brown Rice is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Not really. A 50 g serving has about 10.9 g of net carbs (11.8 g total minus 0.9 g fiber).
Best in the midday. Brown rice's sustained carbohydrate release supports stable afternoon energy and mental performance; better digestion and glucose handling occur with daytime consumption when insulin sensitivity is highest
A typical serving is around 50 g (~56 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating brown rice alongside several other grain sources.
Brown Rice pairs nicely with: Pair with legumes (lentils, beans) because complementary amino acid profiles create complete protein for muscle maintenance with age; Combine with turmeric and black pepper because curcumin bioavailability increases with fat; brown rice's lipids enhance absorption of turmeric's anti-inflammatory compounds; Serve with cruciferous vegetables (broccoli, cauliflower) because fiber synergy improves phase II detoxification enzyme expression; Mix with fermented foods (miso, tempeh) because probiotics and brown rice's prebiotic fiber work synergistically to optimize microbiota composition.
Encyclopedia entries that supply the same signature nutrients brown rice contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients brown ricecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.