Brown rice, cooked

Listed nutrients, per 100 g

For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.

Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.

Hazard rows as the dataset rates them

• Aflatoxins · Worth knowing · Flagged: no safe threshold is set for aflatoxins. The CFIA figure for rice and rice products (299 samples, 2015-2016) is an average of positive results only, 1.9 ppb, with 6 samples positive and 98% not detected, so no per-serving figure is derived. Brown rice is not reported separately. · CFIA 2015–2016 · B
• Arsenic, all forms · Context · Shown as context, not rated: total arsenic has no reference value; the inorganic share is rated in its own row, and no inorganic share is applied to this figure. The FDA mean for cooked brown rice is 64 ppb (27 of 27 detected, maximum 88), 8.96 µg of total arsenic a serving. Shown beside the inorganic arsenic row as the as-eaten total. · US FDA Total Diet Study (2018–2020) · A
• Bacillus cereus · Worth knowing · Flagged for a handling warning: spores survive cooking, so cooked rice held warm is the risk. There is no dose limit and no grams figure. The flag is the same as for white rice; the one brown-rice-specific point is that high spore loads are described as more common in brown than in white rice. · Rodrigo 2021 · B
• Cadmium · Nothing to watch: under the limit · A daily serving adds 6.3% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · A
• Inorganic arsenic · Go easy: can double average intake · May exceed: no safe threshold is set for inorganic arsenic; EFSA's 2024 reference point is a benchmark dose lower limit (BMDL05) of 0.06 µg/kg body weight/day (skin cancer). Cooked rice carries about 39.09 µg/kg (121.6 µg/kg in the dry rice, converted from 45 g dry to 140 g cooked). One 140 g serving a day is 5.47 µg, 0.078 µg/kg body weight/day, which is 52% of the highest and 260% of the lowest mean adult intake in EFSA 2021 (0.03-0.15 µg/kg body weight/day). Cooked in excess water and drained, Gray 2016 reports 50% less, about 2.7 µg a serving. The mean comes from 30 CFIA samples (2009-2010) with non-detects stored as 0, so it is a lower bound. · CFIA 2009–2010 · A
• Inorganic arsenic for infants · Context · Shown as context, not rated, for infants and children under 2: Health Canada's arsenic page advises against rice-based beverages as the main milk alternative for children under 2 years, and says to cook rice in at least 6 parts water and drain. The page does not name brown rice; brown rice carries more inorganic arsenic than white rice, which is why the flag is carried on this food. · Health Canada, Arsenic · B
• Lead · Worth knowing · Flagged: lead has no safe threshold, so no grams figure is given. All 27 FDA composites of cooked brown rice were below the 4 ppb reporting limit, so the figure is an upper bound of at most 0.56 µg a serving. The contribution to average intake was not computed, so the food is flagged rather than banded. · US FDA Total Diet Study (2018–2020) · A
• Nickel · Nothing to watch: under the limit · No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 10,111 g of cooked brown rice a day would reach it. The FDA mean is 90 µg/kg (27 samples, 26 detected, maximum 180); a serving carries 12.6 µg, 1.4% of the daily limit. Brown rice carries about three times as much nickel as white rice. · US FDA Total Diet Study (2018–2020) · A
• Ochratoxin A · Nothing to watch: doesn’t double average intake · No cap: EFSA 2020 sets no safe level for ochratoxin A, so the rating rests on a serving's contribution to average intake. A serving (45 g dry rice) carries 0.0072 µg, 0.0001 µg/kg body weight/day; 85 of 99 CFIA samples had no detectable ochratoxin A (maximum 11.1 ng/g). The survey does not separate brown rice from other rice, and the average-intake background was not computed. · CFIA 2018–2019 · B

Oxalate, phytate and gut-tolerance measurements

• fodmap fructan: 0.09 g/100 g · freshly cooked grain (Figure 1 of the paper); dry-mass basis 0.26 g/100 g (Table 3); cooked moisture 63.15% (Table 1) · brown rice, cooked · grade A · Pejcz 2024
• phytate: 8.1–10.4 mg/g phytic acid · raw (dry) brown non-parboiled rice, per growing location (Santa Rosa 8.1, Palmira 10.4); five entries · raw brown rice, not cooked · grade B · Taleon 2020

Sources

• CFIA, Aflatoxins in Selected Spices, Oilseeds, Rice and Rice Products, April 1, 2015 to March 31, 2016
  cfia-aflatoxins-2015-2016 · page · Government of Canada terms (not checked)
• Canadian Food Inspection Agency, Food Safety Action Plan Targeted Survey: Arsenic Speciation in Rice and Pear Products 2009-2010 (213 samples; 25 'White Rice')
  cfia-arsenic-speciation-2009-2010 · full text read · Open Government Licence - Canada
• CFIA, Ochratoxin A in Wheat Products, Oat Products, Rice Products and Other Grain Products, April 1 2018 to March 31 2019 (495 samples; 99 'Grain - Rice')
  cfia-ota-grains-2018-2019 · full text read · Open Government Licence - Canada
• Health Canada, Canadian Nutrient File 2026 (14th edition)
  cnf-2026 · dataset · Open Government Licence – Canada 2.0
• US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
  fda-tds-fy2018-2020 · dataset · US government work (17 USC 105), public domain
• USDA FoodData Central, SR Legacy, 2018-04
  fdc-sr-legacy-2018-04 · dataset · CC0 1.0 (public domain)
• Health Canada, Arsenic (food safety, chemical contaminants)
  hc-arsenic-page · page · Government of Canada terms (Crown copyright; not OGL)
• Pejcz E, Wojciechowicz-Budzisz A, Spychaj R, Gil Z, Harasym J, Mildner-Szkudlarz S. Fructan Concentrations in Cooked Cereal Grains as a Nutritional Consideration for Low-FODMAP Diet. Molecules 2024;29(2) · PMID 38257195
  pejcz2024-molecules · full text read · CC BY (Europe PMC licence field, PMC10820302)
• Rodrigo D, Rosell CM, Martinez A. Risk of Bacillus cereus in relation to rice and derivatives. Foods 2021;10(2):302 · doi:10.3390/foods10020302 · PMID 33540849
  rodrigo2021 · full text read · CC BY 4.0
• Taleon V, Gallego S, Orozco JC, Grenier C. Retention of Zn, Fe and phytic acid in parboiled biofortified and non-biofortified rice. Food Chem X 2020;8:100105 · doi:10.1016/j.fochx.2020.100105 · PMID 33073230
  taleon2020 · full text read · CC BY 4.0 (per PMC; not rechecked)

Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.

The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.

The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.

Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.