FiberUp
How much fiber is in brown rice?
Brown Rice has 1.6 g of fiber per 1/2 cup cooked (98 g). That is 6% of the 28 g daily value and a moderate amount for a grain. Per 100 g it works out to 1.6 g, which ranks 32 of 41 grains in the FiberUp database. About 13% of that fiber is soluble and 87% insoluble. It would take 16 servings to reach the 25 g adequate intake for women and 24 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About brown rice and fiber
A half cup of cooked brown rice provides 1.6 grams of fiber, which is modest but five times what white rice offers. The bran layer is where the fiber lives.
How brown rice compares to other grains
Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Whole Wheat Bread | 1 slice | 1.9 g | 6.8 g | 7% |
| Pumpernickel Bread | 1 slice | 1.7 g | 6.5 g | 6% |
| Baguette | 6-in piece | 1.6 g | 2.5 g | 6% |
| Brown Rice | 1/2 cup cooked | 1.6 g | 1.6 g | 6% |
| Flour Tortilla | 1 tortilla | 1.5 g | 3.3 g | 5% |
| Tortilla Chips | 1 oz | 1.5 g | 5.4 g | 5% |
| Pita Bread | 1 pita | 1.3 g | 2.2 g | 5% |
Servings to reach a daily goal
servings of brown rice to reach 25 g, the adequate intake for adult women
servings of brown rice to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for brown rice
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Rice, brown, long grain, unenriched, raw | 3 g | – | – |
| Rice, brown, parboiled, dry, UNCLE BEN'S | 3.5 g | – | – |
| Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | 3.6 g | – | – |
| Rice, brown, parboiled, cooked, UNCLE BENS | 1.7 g | – | – |
| Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | 3.4 g | – | – |
| Flavored rice, brown and wild | 1.1 g | – | – |
| Rice, brown, cooked, no added fat | 1 g | – | – |
| Rice, brown, cooked, NS as to fat | 1 g | – | – |
Frequently asked questions
How much fiber is in brown rice?
Is brown rice high in fiber?
Is the fiber in brown rice soluble or insoluble?
How many servings of brown rice would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.