Brown Rice
Fiber, manganese, sustained energy.
- Category
- Grains
- Plate rating
- 82/100
- Glycemic index
- ≈50 · Low GI
- Pesticide residue
- Lower
What brown rice offers
- Whole grain, more fiber
- Magnesium & B vitamins
- Steadier energy than white
- Naturally gluten-free
When to eat it
Lunch or dinner.
Tip
Rinse before cooking
Pairs well with
Beans · Salmon · Vegetables
Blood sugar
Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.
Pesticide residue & peeling
Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.
More grains
QuinoaComplete protein, gluten-free, minerals
OatsBeta-glucan fiber (helps lower LDL cholesterol), sustained energy
Whole Wheat BreadFiber, B vitamins, sustained energy
White RiceEnergy, easy digestion, gluten-free
White BreadQuick energy, fortified vitamins
Sources
- Nutrient data: USDA FoodData Central (search “Brown Rice”)
- Glycemic index: Glycemic Index Research and GI News (University of Sydney)
Last reviewed October 2026. How we rate foods.
General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.