How much fiber is in brown rice?
Brown rice has 3.2 grams of fiber in 1 cup, cooked (202 grams), according to USDA FoodData Central. That is 11% of the Daily Value, which the FDA's label rules call a good source of fiber. Per 100 grams, brown rice has 1.6 grams of fiber.
3.2gof fiber in 1 cup, cooked
13% of a 25 gram day
Fiber in brown rice by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 cup | 202g | 3.2g |
| 100 grams | 100g | 1.6g |
How brown rice compares with other grains
Brown rice ranks 3 of 8 grains in this library, by fiber in one serving.
- Quinoa5.2g
- Oatmeal4g
- Brown rice3.2g
- Pasta2.2g
- Whole wheat bread1.9g
Each bar is one serving: quinoa, 1 cup, cooked; oatmeal, 1 cup, cooked; brown rice, 1 cup, cooked; pasta, 1 cup spaghetti, cooked; whole wheat bread, 1 slice.
About five times white rice
A cup of cooked brown rice has 3.2 grams of fiber. A cup of cooked white rice has 0.6.
Rice and beans
A cup of brown rice with half a cup of black beans is 10.7 grams of fiber, 43% of a 25 gram day.
More fiber alongside brown rice
- Black beans: 15 grams in 1 cup, cooked
- Lentils: 15.6 grams in 1 cup, cooked
- Broccoli: 2.4 grams in 1 cup, chopped
Not sure what your daily number should be? The fiber calculator works it out from your age and sex.
Questions about fiber in brown rice
- How much fiber is in brown rice?
- Brown rice has 3.2 grams of fiber in 1 cup, cooked, which weighs 202 grams. The number comes from USDA FoodData Central.
- Is brown rice high in fiber?
- One serving, 1 cup, cooked, has 3.2 grams. That is 11% of the Daily Value, which the FDA's label rules call a good source of fiber. Brown rice ranks 3 of 8 grains in this library by fiber per serving.
- How much fiber is in 100 grams of brown rice?
- 1.6 grams of fiber per 100 grams. The largest size USDA lists, 1 cup, weighs 202 grams and has 3.2 grams of fiber.
- How many cups of brown rice would it take to reach 25 grams of fiber?
- About 7.9, at 3.2 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program), retrieved October 8, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.