Plant · grain
Brown Rice (cooked)
Brown Rice (cooked) provides 2.7 g of protein per 100 g (4 g per typical serving).
2.7gprotein / 100 g
- Per serving
- 4 g (1 cup · 146 g)
- Calories
- 123 kcal / 100 g
- Protein density
- 2.2 g / 100 kcal
PDCAAS
0.55
Scale 0–1 (capped at 1.0)
DIAAS
42%
Low quality
Leucine
0.22 g
0.32 g per serving
Digestion
Medium
Best: Anytime
Limiting amino acid
Lysine
Pair it to complete the profile
Nutrition per 100 g
- Protein 2.7 g 9% kcal
- Fat 1 g 7% kcal
- Carbs 25.6 g 84% kcal
| Calories | 123 kcal |
|---|---|
| Leucine | 220 mg (8.1% of protein) |
| Lysine | 100 mg |
| Typical serving | 1 cup (146 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (1 cup) = 0.32 g leucine
Not a practical leucine source on its own. Treat it as a supporting protein and pair it with richer sources.
Pair it with
- Beans, lentils or chickpeasLegumes are lysine-rich, the classic rice + beans match.
- Tofu, tempeh or edamameSoy brings lysine and a high PDCAAS (0.91).
- Hummus (chickpea) with this foodHummus + pita is a complete-protein pairing.
Cost & footprint
- Cost per gram of protein
- $0.005
- Cost for 30 g protein
- ≈ $0.15
- Carbon footprint
- 1.8 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.