Cratox AI
Reviewed by Cratox Nutrition Team · Updated January 12, 2026
rice brown with vegetables
🍱

Rice, brown, with vegetables

🔥 105 Calories
💪 2.3g Protein
⚡ 19.2g Carbohydrates
🥑 2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Prepared Meals
Rice, brown, with vegetables
Energy density
Moderate
105 kcal per 100g
Macro energy profile
Carb-led
9% Protein · 74% Carbohydrates · 17% Fat
Glycemic profile
Low GI
GI 50 · GL 10
Notable signals
Low in fatLow in sugarUSDA data

Nutritional Information

105
kcal/100g
Protein
2.3g
Carbohydrates
19.2g
Fat
2g
Glycemic Index:
50

About Rice, brown, with vegetables

Brown rice with vegetables is a nutritious dish that blends the wholesome goodness of brown rice with a variety of vegetables, offering a colorful and flavorful meal option. This dish originates from various culinary traditions that highlight the use of whole grains and fresh vegetables, making it a staple in many cultures around the world. Brown rice, being a whole grain, retains its bran and germ, providing more fiber and nutrients than white rice. The addition of vegetables enhances the overall nutrient profile, making it a well-rounded dish suitable for various dietary preferences.

Nutritionally, brown rice with vegetables is low in calories, with only 105 calories per 100 grams. It contains 2.3 grams of protein, 19.2 grams of carbohydrates, and 2 grams of fat, making it a low-fat and low-calorie food choice. Rich in dietary fiber, this dish supports digestive health and helps maintain steady blood sugar levels. It is versatile and can be used as a side dish or a base for a main course, appealing to vegetarians, vegans, and health-conscious individuals alike.

Health Benefits

Supports digestive health due to high fiber content.
Helps regulate blood sugar levels thanks to complex carbohydrates.
Provides essential vitamins and minerals from vegetables.
Aids in weight management due to low calorie density.
Promotes heart health with its low fat and cholesterol content.
Enhances satiety, reducing the likelihood of overeating.
Offers antioxidants that combat oxidative stress.
Contributes to muscle repair and growth due to protein content.
Supports healthy skin with vitamins from vegetables.
Aids in maintaining energy levels throughout the day.

Recommended Food Pairings

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Grilled chicken: Provides lean protein that complements the fiber in brown rice.
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Tofu stir-fry: A great plant-based protein option that enhances the dish's nutrients.
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Steamed broccoli: Adds more vitamins and minerals while maintaining a low calorie count.
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Avocado: Offers healthy fats that balance the meal and improve nutrient absorption.
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Eggs: A nutrient-dense food that increases protein content and adds flavor.

How to Consume

Serving size
1 medium cup (150g)
Frequency
2-3 times per week
  • •Pair with lean proteins for a balanced meal.
  • •Add a variety of colorful vegetables for maximum nutrition.
  • •Use low-sodium broth for cooking to enhance flavor without added sodium.
  • •Consider adding herbs and spices for extra flavor without calories.
  • •Consume fresh for the best taste and nutrient retention.

Selection & Storage

How to choose:

  • ✓Select brown rice that is free from any signs of spoilage or pests.
  • ✓Look for vibrant, fresh vegetables without blemishes.
  • ✓Choose organic options when available for fewer pesticides.
  • ✓Opt for whole grain varieties to maximize nutritional benefits.
Storage
Store in a cool, dry place in an airtight container to maintain freshness. Refrigerate cooked rice and vegetables in a sealed container.
Shelf life
Cooked brown rice with vegetables can be stored in the refrigerator for 5-7 days; freezing can extend its shelf life to about 3 months.

Warnings & Contraindications

  • ⚠️Individuals with rice allergies should avoid this dish.
  • ⚠️People with specific dietary restrictions should ensure vegetable choices align with their needs.
  • ⚠️Excessive consumption of rice can lead to high carbohydrate intake, impacting blood sugar levels.
  • ⚠️Be cautious with added sauces or seasonings that may increase sodium content.

Frequently Asked Questions

How many calories does Rice, brown, with vegetables have?

Rice, brown, with vegetables contains approximately 105 calories per 100 grams, making it a low-calorie option suitable for weight management.

Is Rice, brown, with vegetables healthy?

Yes, Rice, brown, with vegetables is healthy as it is low in calories, high in fiber, and packed with essential vitamins and minerals from the vegetables.

How should Rice, brown, with vegetables be stored?

Store cooked Rice, brown, with vegetables in an airtight container in the refrigerator for up to 5-7 days. It can also be frozen for up to 3 months.

What are the benefits of eating Rice, brown, with vegetables?

Eating Rice, brown, with vegetables supports digestive health, helps regulate blood sugar, and provides essential nutrients that contribute to overall health.

How much Rice, brown, with vegetables can I eat per day?

A recommended serving is about 150 grams, approximately 1 medium cup, which can be included in your diet 2-3 times per week.

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