Brown rice serving size, cups to grams
Here a serving of cooked brown rice is counted as 1 cup (cooked), which USDA weighs at 6.9 oz (195 g), with 240 calories and 4.7 g protein. 100 g (3.5 oz) is about 1/2 cup.
Serving sizes of cooked brown rice
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, cooked | 6.9 oz (195 g) | 240 calories | 4.7 g | 50.2 g | 2.2 g |
| 1 oz | 1 oz (28 g) | 35 calories | 0.69 g | 7.3 g | 0.31 g |
| 100 g | 3.5 oz (100 g) | 123 calories | 2.4 g | 25.8 g | 1.1 g |
Cups to grams
USDA weighs 1 cup (cooked) of cooked brown rice at 195 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 6.9 oz (195 g) | 240 calories |
| 3/4 cup | 5.2 oz (146 g) | 180 calories |
| 2/3 cup | 4.6 oz (130 g) | 160 calories |
| 1/2 cup | 3.4 oz (98 g) | 120 calories |
| 1/3 cup | 2.3 oz (65 g) | 80 calories |
| 1/4 cup | 1.7 oz (49 g) | 60 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/8 cup | 35 calories |
| 100 g (3.5 oz) | 1/2 cup | 123 calories |
| 1 lb (454 g) | 2 1/3 cups | 558 calories |
What 3.5 oz (100 g) of brown rice looks like
3.5 oz (100 g) of cooked brown rice is 3.5 oz, or about 1/2 cup. It has 123 calories, 2.4 g protein, 25.8 g carbs and 1.1 g fat.
How much brown rice for 30 g of protein
There is 2.4 g of protein in 3.5 oz (100 g) of cooked brown rice, so 30 g of protein would take 43.5 oz (1235 g), about 6 1/3 cups, with 1519 calories. It is not a practical way to reach a protein target.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Cooked brown rice (no added fat): Rice, brown, cooked, no added fat, FDC ID 2708414 (FoodData Central survey (FNDDS) 2024-10-31)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.