Brown rice retains the bran layer, providing 1.7 g fiber per 100 g cooked. Fiber provides roughly 2 kcal/g instead of 4, so the real energy is slightly lower than the 147 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, parboiled, cooked, Uncle Bens?
The key to tracking Rice, brown, parboiled, cooked, Uncle Bens 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.