Brown Rice
A grain that is very low in sodium, making it a good DASH diet staple for meals and side dishes.
Nutritional Information
Calories 224 per 1 cup cooked (202g)
Sodium 10mg per 1 cup cooked (202g)
Potassium 87mg per 1 cup cooked (202g)
Fiber 3.6g per 1 cup cooked (202g)
Introduction
Brown rice is a grain that is very low in sodium, making it a good DASH diet staple for
meals and side dishes. With more fiber and nutrients than white rice, brown rice provides a
nutrient-dense foundation for heart-healthy meals.
Health Benefits
- Naturally very low in sodium
- Provides whole grain nutrition
- More fiber than white rice
- Contains nutrients that may contribute to overall wellness
- Part of a balanced diet
Preparation & Cooking
Brown rice requires longer cooking time than white rice and typically uses a 1:2.5 ratio of
rice to liquid. Bring the liquid to a boil, add the rice, reduce heat, cover, and simmer
for about 45 minutes until the liquid is absorbed and the rice is tender. Brown rice can be
cooked on the stovetop or in a rice cooker. It absorbs flavors well and works in both hot
preparations as a side dish or base for grain bowls, and cold in rice salads.
Storage
Dry brown rice stores well in an airtight container in a cool, dry place for up to 6 months.
Keep it sealed to maintain freshness. Once cooked, brown rice should be refrigerated and used
within 3-5 days. Cooked brown rice can also be frozen for longer storage. When storing cooked
rice, allow it to cool completely before refrigerating or freezing.
Cooking Tips
- Available in short-grain and long-grain varieties—both work well
- Bulk purchases offer good value for regular use
- Check for freshness date when purchasing
- Cooks longer than white rice, so plan accordingly
- Can be used in both sweet and savory dishes