Also called: steamed brown rice, cooked brown rice, buna irij, ቡናማ ሩዝ, aruzz bunni, أرز بني, lal chal, লাল চাল, Brauner Reis, kastano ryzi, καστανό ρύζι, arroz integral, berenj-e ghahveyi, برنج قهوه ای, riz complet, bhavra chokha, બ્રાઉન રાઈસ, brown rice, ब्राउन राइस, nasi merah, riso integrale, genmai, 玄米, kempu akki, ಕೆಂಪು ಅಕ್ಕಿ, hyeonmi-bap, 현미밥, chuvanna ari, ചുവന്ന അരി, ब्राउन राईस, nasi perang, ਬ੍ਰਾਊਨ ਰਾਈਸ, ryż brązowy, buryy ris, бурый рис, wali wa kahawia, sivappu arisi, சிவப்பு அரிசி, errap biyyam, ఎర్ర బియ్యం, khao klong, ข้าวกล้อง, esmer pirinç, buryy rys, бурий рис, براؤن رائس, gạo lứt, cōngmǐ, 糙米, tim tim birsen, እንፋሎት የቡና ሩዝ, aruz bunni mubakhar, أرز بني مبخر, bhapa badami chaal, ভাপা বাদামী চাল, kasetai mavro ryzi, κατσαρό καστανό ρύζι, berenj-e ghahve-i dami, برنج قهوه ای دمی, baphayelu badami chokha, બાફેલી બદામી ચોખા, bhap mein pakay chawal, भाप में पके भूरे चावल, kempu akki anna, ಕೆಂಪು ಅಕ್ಕಿ ಅನ್ನ, chuvanna ari choru, ചുവന്ന അരി ചോറ്, bhatele badami tandul, वाफवलेले तांदूळ, bhap vich pakaye bhure chawal, ਭਾਫ਼ ਵਿੱਚ ਪਕਾਏ ਭੂਰੇ ਚੌਲ, baryy korychnevyy ris, вареный коричневый рис, savai seithai sigappu arisi, வேகவைத்த பழுப்பு அரிசி, udikinchina brown rice, ఉడికించిన బ్రౌన్ రైస్, khao klong nueng, ข้าวกล้องนึ่ง, varenyy korychnevyy rys, варений коричневий рис, bhap mein pakay bhuray chawal, بھاپ میں پکے بھورے چاول, zheng xuangmi, 蒸糙米
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.
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Recipes with Brown rice (steamed)
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