Brown rice retains the bran layer, providing 3.4 g fiber per 100 g dry. Fiber provides roughly 2 kcal/g instead of 4, so the real energy is slightly lower than the 362 kcal label suggests. Higher whole grain intake is linked to reduced all-cause mortality (Reynolds et al., Lancet 2019). Weigh cooked rice – it absorbs water and roughly doubles in weight.
How should I track Rice, brown, medium-grain, raw?
Rice, brown, medium-grain, raw is high in magnesium. The key to tracking Rice, brown, medium-grain, raw is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.