Nutritional Information For Brown Rice

(Rice, Brown)

Protein Rating

Fiber and Omega-III Ratings

Nutrition Facts

Serving Size - 195g
Weigh after cooking
Amount Per Serving
Calories 216 Calories from fat 4
Total Fat 0g
    Saturated Fat 0g
    Omega-III 0mg
Sodium 1mg
Total Carbohydrate 45g
    Dietary Fiber 4g
Protein 5g

Calories per gram

Fat 9 • Carbohydrate 4 • Protein 4

Why Brown Rice Is A Great Food For Bodybuilding, Fitness And Health: CARB is not a four letter word! Processed junk foods have given carbs a bad name when in fact, they are awesome. They provide lots of fiber to keep your digestion tract healthy and slowly released energy that powers you the whole day long. Grains, legumes, and starchy vegetables like corn are a great, cheap form of energy. Because of their high calorie density they need to be used sparingly while cutting but otherwise form an important part of your daily nutrition.

Where To Find Brown Rice

The best place to find food is from local farmers markets as locally produced food is typically superior in freshness, flavor, and health to food found in supermarkets or online. However, if you cannot find it locally or do not have the time to shop, Amazon is the next best thing.

Nutrition of Brown Rice

Is this the best nutritional choice?

When it comes to building muscle, building strength, losing fat, and getting healthy, its all about getting the most nutritional benefits for the fewest possible calories. Getting the most out of every calorie is of the utmost importance is when your daily caloric intake is low either because you are cutting or not doing cardio. Here is a comparison of your food choice to one that I consider to be the gold standard. [chart still under development]

The above chart compares equal calorie portions of your food to one which you might want to consider. The blue bars are your food and the red bars are for the food I am suggesting you might want to consider instead. What you will most likely find is that the food I am suggesting will have more protein, fiber, or Essential Fatty Acids than the one you have chosen. These are essential macronutrients for bodybuilding and good health.

Essential Amino Acid Profile Of Brown Rice

Protein quality and protein quantity ratings

Why Brown Rice got a protein quality rating of 25/100 and a protein quantity rating of 4/100
  1. How protein dense is the food? Brown Rice has a protein density of 9% which means that 9% of the calories are from protein. Skinless grilled chicken breast has a protein density of about 80%, things like egg whites and isolated whey products have protein densities over 90%. With any protein density less than 60%, it becomes a challenge to get enough protein without going over your daily caloric budget and getting fat. If your primary protein source has a protein density of less than 50% then you are going to have to do *significant* amounts of daily cardio to burn off the extra calories if you dont want to increase bodyfat.
  2. What is the amino acid profile of the food? Muscle cant be built unless *all* the essential amino acids are present at the instant they are needed. If doesnt matter how many essential amino acids are in your stomach, if you run out of just one then all protein synthesis stops. This is why amino acid profiles are so important, to make sure that you get the right balance of amino acids so that a maximum of muscle can be built with a minimum of calories. When you compare the amino acid profile of Brown Rice to chicken breast in the above chart, you will see that it is most lacking in lysine, in fact, Brown Rice only has 38% as much of lysine as chicken breast does. Because of this, you need to eat 2.6 times as much protein to get the same muscle building properties as you get from chicken.
  3. How digestible is the food? This is where the science is the weakest. There are a couple ways people have attempted to factor this in - with BV (Biological Value) and with the Protein Digestibility Corrected Amino Acid Score (PDCAAS). Something like whey protein isolate is nearly 100% digestible whereas the protein in some grains is only 50% usable. Brown Rice has a digestability factor of 0.6 where 1.0 is 100% digestable. Typically when foods are high in fiber, the body has a harder time extracting usable protein from the food. Because not all the protein in this food is digestable, you need to eat times more than you would for a fully digestable food like milk.

The best complimentary protein source for Brown Rice

A word is in order about how I come up with this list because the way to calculate the optimal complimentary food is not obvious. First, I look at which one of the essential amino acids the food (Brown Rice in this case) is lowest in when compared to a high quality protein source like chicken breast. In the case of Brown Rice, it is lowest in lysine. Then it gets a bit tricky. If I were just to scour the database for the food that highest amount of lysine per calorie, I would be recommending "add a scoop of protein powder to that" as the best complimentary food for *everything*. Yes, the best complimentary protein to a bucket of sawdust is a scoop of protein powder and actually, you could skip the sawdust :) The point of looking for complimentary foods is to look for raw foods, not processed ones. There are two things that one must balance when looking for the optimal complimentary food: first, how much lysine you get per calorie and second, you want something that is high in lysine relative to the other essential amino adids. The algorithm I wrote looks thru my database of over 5000 foods, optimizes the two requirements, and presents you with a list of fourty foods to choose from: twenty from plant sources and twenty from animal sources.

There is disagreement in the nutritional community about what constitutes "essential" amino acids. What is agreed is that histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are essential but then the disagreements seem to start. Technically cystenine and tryosine are non essential but many put them in the "conditionally essential" or "essential" category. Also arginine, glycine, glutamine, histidine, proline, and serine are also considered "conditionally essential". For the purposes of this software, I had to make a choice what "essential" means so that I can optimize the complimentary food so I chose the nine definitely essential plus cystenine and tryosine.

Top 20 best complimentary plant protein

FOOD NAMElysine
cauliflower,raw0.113021
mushrooms,brown,italian,or crimini,raw0.1008
parsley,freeze-dried0.099521
lambsquarters,ckd,bld,drnd,wo/salt0.084375
lambs quarters,ckd,bld,drnd,w/salt0.084375
lambsquarters,raw0.084286
lentils,sprouted,raw0.079464
lentils,sprouted,ckd,stir-fried,w/salt0.079318
lentils,sprouted,ckd,stir-fried,wo/salt0.079318
soybeans,mature seeds,raw0.074157
peas,split,mature seeds,ckd,bld,wo/salt0.072182
peas,split,mature seeds,ckd,bld,w/salt0.072182
peas,split,mature seeds,raw0.072179
winged bns,mature seeds,raw0.07204
peas,edible-podded,frz,ckd,bld,drnd,w/salt0.072
peas,edible-podded,frz,ckd,bld,drnd,wo/salt0.072
peas,edible-podded,ckd,bld,drnd,w/salt0.071865
peas,edible-podded,bld,drnd,wo/ salt0.071865
mori-nu,tofu,silken,soft0.071042
peas,mature seeds,sprouted,ckd,bld,drnd,w/salt0.070496

Top 20 best complimentary animal proteins

FOOD NAMElysine
cheese,parmesan,dry grated,red fat0.12295
cheese,ricotta,part skim milk0.118788
beef,loin,top sirloin cap steak,bnless,ln,1/8" fat,sel,raw0.115392
beef,rib eye steak/roast,bone-in,lip-on,ln,1/8" fat,sel,raw0.115381
beef,top loin petite rst,bnless,ln,1/8" fat,sel,ckd,rstd0.115379
beef,rib,back ribs,bone-in,ln,0" fat,sel,raw0.115373
beef,plate steak,bnless,inside skirt,ln,0" fat,sel,ckd,grild0.115372
beef,top loin petite roast/filet,bnless,ln,1/8" fat,sel,raw0.115371
beef,ribeye petite rst,bnless,ln,0" fat,sel,ckd,rstd0.115368
beef,loin,top sirloin filet,bnless,ln,0" fat,sel,ckd,grilled0.115367
beef,loin,top sirloin petite rst,bnls,ln,0" fat,sel,ckd,rstd0.115366
beef,plate steak,bnless,inside skirt,ln,0" fat,sel,raw0.115363
beef,ribeye cap steak,bnless,ln,0" fat,sel,raw0.115362
beef,plate steak,bnless,outside skirt,ln,0" fat,sel,raw0.115361
beef,rib eye steak,bnless,lip off,ln,0" fat,sel,raw0.115361
beef,plate steak,bnless,outside skirt,ln,0" fat,sel,ckd,grld0.115358
beef,loin,top sirlon petite rst/filet,bnls,ln,0" fat,sel,raw0.115358
beef,rib eye steak,bnless,lip-on,ln,1/8" fat,sel,ckd,grilled0.115355
beef,rib eye rst,bnless,lip-on,ln,1/8" fat,sel,ckd,rstd0.115355
beef,rib eye rst,bone-in,lip-on,ln,1/8" fat,sel,ckd,rstd0.115353

Protein Combination Of Brown Rice and Soybeans,mature Seeds,raw

Of all the essential amino acids, lysine is in shortest supply in Brown Rice. Soybeans,mature Seeds,raw is a good compliment becuase it is high in lysine. Brown Rice has 0.037931 grams of lysine for every 48.2759 calories. Soybeans,mature Seeds,raw has 0.074157 grams of lysine for every 12.2225 calories.

The proper mixing ratio of Brown Rice to Soybeans,mature Seeds,raw is 4.7:1 by calories

Amino AcidChicken BreastCombo of two cols to rightSoybeans,mature Seeds,rawBrown Rice
Protein11.80.81
Fat0.1273180.8577590.50.357759
Carbs010.83360.710.1336
Calories5.1355258.475910.248.2759
Sugar00.20.20
Fiber0000.775862
TRP0.010770.0264870.0135560.012931
THR0.0243220.03663800.036638
ILE0.043830.0874510.045210.042241
LEU0.0840230.1582280.07590.082328
LYS0.10.10.0620690.037931
MET0.0297080.0349610.0125470.022414
CYS0.0106990.0270930.0150240.012069
PHE0.0410840.0999670.0486740.051293
TYR0.0340580.0728010.0353010.0375
VAL0.0456130.1051610.046540.058621
HISTN0.0366260.02543100.025431

Another comment about how I decide what to combine with and how I do it is in order. In this first revision, I only look at the one single essential amino acid that is in shortest supply and then find a complimentary food that is high in that essential amino acid. Obviously, that is not perfect, it would be much better to look at *all* essential amino acids that are in relative short supply in the target food and then search the database for the food that can supply the missing essential amino acid quantities with a minimum of calories. For example, if you look at the protein quality of soy protein concentrate, you see that compared to chicken breast, its lacking most in methionine but also lacking in lysine. Since my software currently only looks at the shortage of methionine it chooses low fat sesame flour as the best complimentary food which fixes the methionine but still leaves a 12% deficit in the lysine. In my next revision, I will improve the algorithm significantly by looking at the lagging three essential amino acids rather than just looking at one. Brown Rice