Food · grain & staple
Brown rice, cooked
One serving of Brown rice, cooked — 1 katori cooked (50 g raw) — comes to 173 kcal, 4.6 g protein, 37.4 g carbs and 0.6 g fat. Scaled to 100 g it works out to 115 kcal and 3.1 g protein, which makes it not a meaningful protein source on its own for a grain & staple item. That single serving is about 11.5% of a 1,500 kcal day and 8.7% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.
Walking off Brown rice, cooked takes roughly 4,325 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹6 a serving it costs about ₹26.1 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, Jain, vegan. It works at lunch and dinner. It's a daily staple in most Indian kitchens.
If you want variety without changing the macros much, the closest swaps in the grain & staple category are Appam, Bajra roti (pearl millet), Brown / whole wheat bread, White bread — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.
Per portion vs per 100 g
| Amount | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| 1 serving (1 katori cooked (50 g raw)) | 173 | 4.6 | 37.4 | 0.6 |
| 2 servings | 346 | 9.2 | 74.8 | 1.2 |
| Per 100 g | 115 | 3.1 | 24.9 | 0.4 |
In a day's calorie budget
| Daily target | Share of the day | ₹ per 20 g protein |
|---|---|---|
| 1,500 kcal | 11.5% | ₹26.1 |
| 2,000 kcal | 8.7% |
Swap it for
Questions people ask
- How many calories are in Brown rice, cooked?
- One serving (1 katori cooked (50 g raw)) has 173 kcal, 4.6 g protein, 37.4 g carbs and 0.6 g fat. Per 100 g that's 115 kcal and 3.1 g protein.
- Is Brown rice, cooked good for weight loss?
- On its own, no single food determines fat loss or gain — your total daily calories do. A serving of Brown rice, cooked is about 11.5% of a 1,500 kcal day, so it fits a fat-loss plan as long as the rest of the day is accounted for.
- How much walking burns off Brown rice, cooked?
- Roughly 4,325 steps, using the approximation of about 0.04 kcal burned per step at a moderate walking pace — a rough population-average estimate, not personalised to your body weight or pace.