How Much Fiber in Brown Rice?

Brown Rice Fiber Facts

Brown rice has 3x more fiber than white rice. One cup of cooked brown rice provides 3.5g of fiber. The bran layer (removed in white rice) contains most of the fiber and B vitamins.

💡 Tips for Getting More Fiber from Brown Rice

• ✓Simple swap: replace white rice with brown rice for 3x fiber
• ✓Takes longer to cook — use a rice cooker for convenience
• ✓Mix with beans for a high-fiber, complete protein meal

How Brown Rice Fits Your Daily Goal

Based on 25g daily recommendation (adult female, 30 years)

One serving of brown rice provides 14% of your daily fiber. You would need about 7.1 servings to meet your full daily goal from brown rice alone.