Brown Rice (Cooked) Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories123

Total Fat1.0g

Saturated Fat0.2g

Total Carbs25.6g

Fiber1.6g

Sugars0.2g

Protein2.7g

Macro Breakdown

Protein2.7g (9%)

Carbs25.6g (84%)

Fat1.0g (7%)

Glycemic Impact

Glycemic Index	68 (Medium)
Glycemic Load	23
Insulin Index	62

Health Scores (0-10)

6.5

Metabolic

6.8

Inflammation

6.0

Hormonal

6.2

Gut Health

5.5

Skin Health

5.8

Brain Health

5.0

Bone Health

6.0

Sleep

5.5

Exercise

6.5

Longevity

5.0

Detox

5.5

Immunity

5.5

Pral

6.8

Satiety

5.5

Nutrient Density

5.0

Bioavailability

6.0

Electrolyte

5.5

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	123.0 kcal	6% DV
Protein	2.7 g	5% DV
Total Fat	1.0 g	1% DV
Saturated Fat	0.2 g	1% DV
Carbohydrate	25.6 g	9% DV
Fiber	1.6 g	6% DV
Sodium	4.0 mg	—
Calcium	3.0 mg	—
Iron	0.6 mg	3% DV
Magnesium	39.0 mg	9% DV
Phosphorus	103.0 mg	8% DV
Potassium	86.0 mg	2% DV
Zinc	0.7 mg	6% DV
Vitamin B6	0.1 mg	9% DV
Selenium	5.8 µg	11% DV

Amino Acid Profile

Amino Acid	Amount / 100g
Tryptophan	0.033g
Threonine	0.095g
Isoleucine	0.109g
Leucine	0.214g
Lysine	0.099g
Methionine	0.058g
Phenylalanine	0.133g
Valine	0.151g
Histidine	0.066g

Fatty Acid Breakdown

Fatty Acid	Amount / 100g
saturated	0.200g
monounsaturated	0.320g
polyunsaturated	0.310g

Compare Brown Rice (Cooked) With...

Oats
389 cal Quinoa (Cooked)
120 cal White Rice (Cooked)
130 cal Whole Wheat Bread
247 cal Pasta (Cooked)
131 cal

Health Condition Relevance

💪

Testosterone Low

zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

🏥

Pcos

magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

🏥

Insomnia

magnesium, vitamin b6. Tryptophan→serotonin→melatonin. Magnesium calms NMDA receptors. B6 is cofactor for serotonin synthes.

Hormonal & Metabolic Impact

🧬 Magnesium → Testosterone, Cortisol (9% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Vitamin B6 → Progesterone, Dopamine (9% DV)

Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.

🧬 Selenium → T3 (active thyroid), Testosterone (11% DV)

Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.

Anti-Nutrients & How to Reduce Them

⚠️ Phytates (especially in whole grains — bind zinc, iron, calcium)

⚠️ Lectins (wheat germ agglutinin — reduced by cooking)

Mitigation: Sourdough fermentation reduces phytates 70-90%. Soaking + cooking helps. Yeast fermentation (bread) partially breaks down phytates.

Whole grains have more nutrients but also more phytates — the net effect is still positive.

Frequently Asked Questions

Does Brown Rice (Cooked) affect hormones?

Yes — Brown Rice (Cooked) is rich in selenium (11% DV), which Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.. selenium supports T3 (active thyroid) and Testosterone production.

Does Brown Rice (Cooked) contain anti-nutrients?

Phytates (especially in whole grains — bind zinc, iron, calcium). Lectins (wheat germ agglutinin — reduced by cooking). Sourdough fermentation reduces phytates 70-90%. Soaking + cooking helps. Yeast fermentation (bread) partially breaks down phytates. Whole grains have more nutrients but also more phytates — the net effect is still positive.