Brown Rice
Extra fiber and intact bran slow digestion versus white rice.
FatTonic Facts
Brown Rice · per serving 1 cup cooked (150g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 24 | −52.8 |
| Sugar (g) | 0 | 0.0 |
| Processing | minimal | −8.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 5 | +3.5 |
| Glycemic index | 68 | |
| Carbs (g) | 38 | |
| Fat (g) | 2 |
Score model v1
Nutrients: USDA FoodData Central, record 169704 (Rice, brown, long-grain, cooked), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 150 g): carbs 25.6, sugar 0.2, fiber 1.6, protein 2.7, fat 1 g.
What this means for fat-burning
Why this score: glycemic load 24 set it, −52.8 points. Source: USDA FoodData Central, FDC 169704.
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Among the 200 rated foods
Brown Rice scores 46, rated Moderate. It scores higher than 25% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does brown rice spike insulin?
Glycemic load 24 for 1 cup cooked (150g); FatTonic Score 46/100 — it is neutral for fat-burning.
Is brown rice good for fat loss?
Moderate (46/100): brown rice is neutral for fat-burning.