Is Brown rice good for you?
Brown rice is a grain. It has about 23 g net carbs and 2.6 g protein per 100 g. Here's how Susta judges it — and why the answer changes with your goal.
Brown rice: verdict by goal
The details
Blood sugar: Intact whole grain with fibre — lower-GI than white/jasmine rice and a better swap, but still carb-dense. Small portion (½ cup cooked), pair with protein/fat/veg.
How to choose: Brown or red rice; whole grain intact.
How to use it: Cook and cool for resistant starch; keep the portion small.
How to store: Airtight pantry.
Sensible portion: ½ cup cooked, occasional
See how Brown rice fits your goal
Susta judges every food for your specific health goal — free, on-device, with the cited evidence behind it.
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Susta gives general wellness information graded by evidence — not medical advice, diagnosis, or treatment, and never medication advice. Verdicts are tuned to a chosen goal and may differ for you. Talk to your clinician about your health.