Brown Rice: Nutrient Profile
What is Brown Rice richest in? Below are the vitamins, minerals and amino acids that 100 g of Brown Rice delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Brown Rice: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B3 (Niacin) | 2.6 mg | 🟡 16% | Energy, skin & nerves |
| 2 | Vitamin B1 (Thiamine) | 0.2 mg | 🟡 15% | Turns carbs into energy |
| Minerals | ||||
| 1 | Manganese | 1.0 mg | 🟡 42% | Bone & metabolism |
| 2 | Copper | 0.1 mg | 🟡 12% | Iron use; connective tissue |
| 3 | Selenium | 5.8 mcg | 🟡 11% | Antioxidant & thyroid |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 0.5 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 0.2 g | 🟡 | Cellular energy & detox |
| 3 | Leucine | 0.2 g | 🟡 | Builds muscle (BCAA) |
| 4 | Arginine | 0.2 g | 🟡 | Blood flow (nitric oxide) |
| 5 | Valine | 0.2 g | 🟡 | Muscle & energy (BCAA) |
| 6 | Alanine | 0.2 g | 🟡 | Energy (glucose cycle) |
| 7 | Serine | 0.1 g | 🟡 | Cell membranes & brain |
| 8 | Phenylalanine | 0.1 g | 🟡 | Dopamine & focus |
| 9 | Glycine | 0.1 g | 🟡 | Collagen, calm & sleep |
| 10 | Proline | 0.1 g | 🟡 | Collagen & joints |
| 11 | Isoleucine | 0.1 g | 🟡 | Muscle & energy (BCAA) |
| 12 | Lysine | 0.1 g | 🟡 | Collagen & immunity |
| 13 | Tyrosine | 0.1 g | 🟡 | Dopamine & thyroid |
| 14 | Threonine | 0.1 g | 🟡 | Collagen & gut lining |