How much fiber is in brown rice?
Brown rice has 3.1 g of fiber per 1 cup cooked (195 g) — about 11% of the 28 g Daily Value. That's 1.6 g of fiber per 100 g.
USDA FoodData Central · long-grain, cooked · FDC 169704
Fiber by portion
| Portion | Fiber | % DV | Total carbs | Net carbs | Calories |
|---|---|---|---|---|---|
| 1 cup cooked (195 g) | 3.1 g | 11% | 49.9 g | 46.8 g | 240 |
| 100 g | 1.6 g | 6% | 25.6 g | 24 g | 123 |
| 1 oz (28 g) | 0.5 g | 2% | 7.3 g | 6.8 g | 35 |
% DV against the FDA Daily Value of 28 g of fiber. Net carbs = total carbs − fiber, since fiber isn't digested like other carbs. Values from USDA per-100 g data (FDC 169704, SR Legacy). long-grain, cooked.
Brown rice gets a “high-fiber” reputation it doesn’t quite earn — it’s a step up from white rice, but the absolute number is modest. A cooked cup (195 g) carries about 3.1 g of fiber, which is roughly 11% of the 28 g Daily Value, from 1.6 g per 100 g. That’s a real contribution and worth having, but it’s not the kind of figure that anchors your day. The useful way to think about brown rice is as a whole grain that brings some fiber, not as a fiber food in the league of beans or oats.
Where the fiber comes from — and why white rice has none
Brown rice’s fiber lives in the bran and germ, the outer layers of the grain that white rice has stripped away during milling. That single processing difference is the whole gap between them: brown keeps those layers and lands at about 3.1 g of fiber per cup, while white rice has them removed and carries under 1 g. So this is genuinely brown rice’s edge over white — not the calories (nearly identical) and not the total carbohydrate (also close), but the fiber and the magnesium and B vitamins that ride along in the bran. The fiber is mostly insoluble, the kind that adds bulk and supports regularity, which is part of why brown rice digests a touch more slowly and lands a little gentler on blood sugar than white.
Setting honest expectations against real fiber foods
Here’s the reality check: 3.1 g per cup is moderate, not mighty. Most people get only about half the 28 g daily target, and brown rice helps close that gap a little — but it can’t do the heavy lifting. A cup of cooked black beans carries around 15 g of fiber; a half-cup of dry oats about 4.2 g for a fraction of the calories. Even a couple of pieces of fruit can out-fiber a cup of rice. So the smart move is to treat brown rice as the base and let genuinely high-fiber foods do the work on top: serve it under beans, alongside roasted vegetables, or next to lentils, and the plate’s fiber climbs fast. Choose brown over white for the fiber it does have — it’s the better grain — just don’t expect the rice itself to be the thing that gets you to your number.
For a far stronger plant-fiber source on the same lane, see fiber in black beans.
Frequently Asked Questions
How much fiber is in a cup of brown rice?
About 3.1 g of fiber in a 1-cup cooked serving (195 g), based on 1.6 g per 100 g (USDA FDC 169704). It's a modest amount — useful, but not the headline reason to eat it.
What percent of the daily value for fiber is in brown rice?
About 11% of the 28 g FDA Daily Value per cooked cup. A cup of brown rice nudges your fiber forward, but it won't carry the day on its own the way beans, lentils, or oats can.
Does brown rice have more fiber than white rice?
Yes, clearly — that's its main edge. Brown rice keeps the bran and germ, giving about 3.1 g of fiber per cup, while white rice has those layers milled away and carries under 1 g. The total carbohydrate is nearly the same; the fiber is where they part ways.
Is brown rice a high-fiber food?
Not really — it's a moderate one. At about 3.1 g per cup (11% of the Daily Value), brown rice is better than white but well behind true high-fiber foods: a cup of black beans carries around 15 g, and a half-cup of oats about 4.2 g for far fewer calories. Brown rice is a whole grain that contributes fiber, not a fiber powerhouse.
Does cooking change the fiber in brown rice?
No. Cooking only adds water; the grams of fiber don't change. The per-100 g figure looks low (1.6 g) precisely because cooked rice is mostly water — measured per cup, a serving lands at about 3.1 g.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 169704 (Rice, brown, long-grain, cooked; SR Legacy). We re-verify reference pages periodically.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the carbs & net carbs lane.