Also called: cooked brown rice, boiled brown rice, whole grain rice, hulled rice, cargo rice, cuan mi, genmai, hyeonmi, bura chawal, lal chal, kuthari arisi, dunchu biyyam, bhura chawal, khao klong, gao lut, beras pecah kulit, beras perang, brown rice, arroz integral, cōngmǐ, 糙米, 玄米, 현미, bhoora chawal, भूरा चावल, بھورا چاول, badami chal, বাদামী চাল, puzhungal arisi, புழுங்கல் அரிசி, daddojanam, దంపుడు బియ్యం, ਭੂਰਾ ਚਾਵਲ, બ્રાઉન રાઈસ, bhajleli tandul, साळीचा तांदूळ, kempu akki, ಕೆಂಪು ಅಕ್ಕಿ, kuthari, കുത്തരി, ข้าวกล้อง, tukur rice, ቡናማ ሩዝ, aruzz bunni, أرز بني, kasi rizi, καστανό ρύζι, berenj-e ghahve-i, برنج قهوهای, buryy ris, бурый рис, buryy rys, бурий рис, yebuna chink, የቡና ሩዝ, aruz bunni maslouq, أرز بني مسلوق, seddho brown rice, সেদ্ধ ব্রাউন রাইস, gekochter brauner Reis, vrastó kafé rýzi, βραστό καφέ ρύζι, arroz integral cocido, berenj-e ghahveyi-ye pookhteh, برنج قهوهای پخته, riz complet cuit, bafelo brown rice, બાફેલો બ્રાઉન રાઈસ, shinkafa mai launi ruwan kasa, ubla hua brown rice, उबला हुआ ब्राउन राइस, nasi merah rebus, riso integrale bollito, yudeta genmai, 茹でた玄米, benda brown rice, ಬೆಂದ ಬ್ರೌನ್ ರೈಸ್, salmeun hyeonmi-bap, 삶은 현미밥, vevichcha brown rice, വേവിച്ച ബ്രൗൺ റൈസ്, ukadlela brown rice, उकडलेला ब्राऊन राइस, nasi perang rebus, ubale hoye brown rice, ਉਬਲੇ ਹੋਏ ਬਰਾਊਨ ਰਾਈਸ, gotowany ryż brązowy, arroz integral cozido, otvarnoy buryy ris, отварной бурый рис, wali wa kahawia, aviyyal seitha brown rice, அவித்த பழுப்பு அரிசி, udikinchina brown rice, ఉడికించిన బ్రౌన్ రైస్, khao klong tom, ข้าวกล้องต้ม, nilagang brown rice, haşlanmış esmer pirinç, vidvarnyy buryy rys, відварний бурий рис, ublay huay brown rice, ابلے ہوئے براؤن رائس, cơm gạo lứt, zhushi zongmi, 煮熟糙米, qey rice, ቀይ ሩዝ, brown bhat, ব্রাউন ভাত, kasi ryzi, berenj-e ghahveyi, બ્રાઉન ભાત, brown chawal, ब्राउन चावल, genmai gohan, 玄米ご飯, kempu anna, ಕೆಂಪು ಅನ್ನ, hyeonmi-bap, 현미밥, thavala choru, തവിട് കളയാത്ത ചോറ്, ब्राउन भात, ਬਰਾਊਨ ਚੌਲ, thavidu neekatha sadam, தவிடு நீக்காத சாதம், brown annam, బ్రౌన్ అన్నం, vidvaryenyy buryy rys, відварений бурий рис, براؤن چاول, cōngmǐ fàn, 糙米饭
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Compare with another food or recipe
Recipes with Brown rice (boiled)
One tap, no sign-up. It will be live soon in the Recipes Market Place, on the website and in the app.
