How much brown rice, cooked to hit 30 g of protein?
You’d need about
1155 g
roughly 41 oz · 1292 kcalBrown rice, cooked isn't really a protein food. Hitting 30 g of protein from it alone would take about 1155 g (41 oz) — far more than anyone would eat in a sitting. Treat it as an extra, not your protein source.
2.6 gprotein / 100 g
112kcal / 100 g
2.3 gprotein / 100 kcal
How much brown rice, cooked for different protein targets
| Protein target | Brown rice, cooked | In ounces |
|---|---|---|
| 15 g | 575 g | 20 oz |
| 20 g | 770 g | 27 oz |
| 25 g | 960 g | 34 oz |
| 30 g | 1155 g | 41 oz |
| 40 g | 1540 g | 54 oz |
| 50 g | 1925 g | 68 oz |
Want this for your own target and today’s remaining protein?
Try it in the Protein-Per-Bite toolRelated foods
Questions
- How much brown rice, cooked do I need for 30 g of protein?
- About 1155 g — roughly 41 oz — of brown rice, cooked provides 30 g of protein, based on its 2.6 g of protein per 100 g.
- How much protein is in brown rice, cooked?
- Brown rice, cooked has about 2.6 g of protein per 100 g, at roughly 112 kcal per 100 g.
- Is brown rice, cooked a good way to hit protein goals on a GLP-1?
- Not on its own — brown rice, cooked is fairly low in protein, so it's better as a side than as your main protein when appetite is limited.
Figures are approximate estimates per 100 g and vary by brand, cut, and preparation. This is general information, not medical or nutritional advice. See our Medical Disclaimer.