Brown long grain rice retains its bran and germ, giving it significantly more fibre, manganese, magnesium, selenium, phosphorus, and B vitamins than white rice. It has a nuttier flavour, chewier texture, and lower glycaemic index than its white counterpart. Long grain stays separate and fluffy when cooked.
Rinse well and cook using the absorption or pasta method; the pasta method (boiling in excess water then draining) reduces inorganic arsenic more effectively.
Where Rice (Brown, Long Grain) Stands Out
Macronutrients per 100g
Glycemic Index & Load
Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Phosphorus | 323 mg | 46% | |
| Potassium | 243 mg | 12% | |
| Magnesium | 116 mg | 31% | |
| Chloride | 56.0 mg | 7% | |
| Folate | 22.0 µg | 11% | |
| Calcium | 11.0 mg | 1% | |
| Selenium | 10.0 µg | 18% | |
| Niacin equivalents (NE) | 6.50 mg | 41% | |
| Niacin (B3) | 4.30 mg | 27% | |
| Chromium | 3.00 µg | 8% | |
| Manganese | 2.49 mg | 125% | |
| Zinc | 1.80 mg | 18% | |
| Iron | 1.05 mg | 8% | |
| Vitamin K | 0.820 µg | 1% | |
| Pantothenic Acid (B5) | 0.650 mg | 11% | |
| Vitamin E (alpha-TE) | 0.370 mg | 3% | |
| Thiamin (B1) | 0.300 mg | 27% | |
| Copper | 0.220 mg | 22% | |
| Vitamin B6 | 0.190 mg | 14% | |
| Riboflavin (B2) | 0.060 mg | 4% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Monounsaturated fat | 0.510 g | — | |
| Polyunsaturated fat (PUFA) | 0.450 g | — | |
| Sucrose | 0.700 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.200 mg | — | |
| Glutamic acid | 2.25 g | — | |
| Aspartic acid | 0.563 g | — | |
| Leucine | 0.518 g | — | |
| Proline | 0.413 g | — | |
| Valine | 0.383 g | — | |
| Arginine | 0.375 g | — | |
| Phenylalanine | 0.368 g | — | |
| Serine | 0.338 g | — | |
| Alanine | 0.300 g | — | |
| Isoleucine | 0.300 g | — | |
| Glycine | 0.263 g | — | |
| Tyrosine | 0.263 g | — | |
| Threonine | 0.248 g | — | |
| Lysine | 0.225 g | — | |
| Methionine | 0.195 g | — | |
| Histidine | 0.180 g | — | |
| Cysteine | 0.135 g | — | |
| Tryptophan | 0.090 g | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 4.20 µg | 8% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.