Brown rice, boiled
BLS 4.0 food: Brown rice boiled (Reis unpoliert, gekocht), code C351032 · cross-reference USDA FDC #169704
Per portion (150 g)
Verified benefits — authorised EU health claims
Brown rice, boiled meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Manganese contributes to the maintenance of normal bones.
Manganese contributes to the normal formation of connective tissue.
Also low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 128 kcal | 192 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 3 g | 4.5 g | BLS PROT625 · Recipe calculation | |
| Fat | 0.92 g | 1.4 g | BLS FAT · Recipe calculation | |
| Carbohydrate (available) | 26.3 g | 39.5 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0.26 g | 0.39 g | BLS SUGAR · Calculated by formula | |
| starch | 26.1 g | 39.1 g | BLS STARCH · Recipe calculation | |
| Dietary fibre | 1.4 g | 2.1 g | BLS FIBT · Recipe calculation | |
| fibreSoluble | 1 g | 1.5 g | BLS FIBSOL · Recipe calculation | |
| Water | 70.8 g | 106 g | BLS WATER · Recipe calculation | |
| Salt | 0.0 g | 0.0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.16 g | 0.24 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.35 g | 0.53 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.32 g | 0.48 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.01 g | 0.02 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.01 g | 0.02 g | BLS F18:3CN3 · Recipe calculation | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Recipe calculation | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Recipe calculation | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.31 g | 0.46 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.31 g | 0.46 g | BLS F18:2CN6 · Recipe calculation | |
| Oleic acid | 0.34 g | 0.51 g | BLS F18:1CN9 · Recipe calculation | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Recipe calculation |
Vitamins
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 0 µg | 0 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.22 mg | 0.33 mg | 2 % | BLS VITE · Recipe calculation |
| Vitamin K | 0.1 µg | 0.15 µg | 0 % | BLS VITK · Calculated by formula |
| Vitamin C | 0 mg | 0 mg | 0 % | BLS VITC · Recipe calculation |
| Thiamin (vitamin B1) | 0.09 mg | 0.13 mg | 8 % | BLS THIA · Recipe calculation |
| Riboflavin (vitamin B2) | 0.03 mg | 0.04 mg | 2 % | BLS RIBF · Recipe calculation |
| Niacin (vitamin B3) | 2 mg | 3 mg | 13 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.48 mg | 0.72 mg | 8 % | BLS PANTAC · Recipe calculation |
| Vitamin B6 | 0.05 mg | 0.08 mg | 4 % | BLS VITB6 · Recipe calculation |
| Biotin | 3 µg | 4.5 µg | 6 % | BLS BIOT · Recipe calculation |
| Folate | 5 µg | 7.5 µg | 3 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Recipe calculation |
| Choline | 9.2 mg | 13.8 mg | USDA FDC 169704 |
Minerals & trace elements
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 1.2 mg | 1.8 mg | BLS NA · Recipe calculation | |
| Potassium | 104 mg | 155 mg | 5 % | BLS K · Recipe calculation |
| Calcium | 5.2 mg | 7.8 mg | 1 % | BLS CA · Recipe calculation |
| Magnesium | 43.1 mg | 64.7 mg | 11 % | BLS MG · Recipe calculation |
| Phosphorus | 101 mg | 152 mg | 14 % | BLS P · Recipe calculation |
| Iron | 0.57 mg | 0.86 mg | 4 % | BLS FE · Recipe calculation |
| Zinc | 0.86 mg | 1.3 mg | 9 % | BLS ZN · Recipe calculation |
| Iodine | 0.7 µg | 1.1 µg | 0 % | BLS ID · Recipe calculation |
| Selenium | 5.8 µg | 8.7 µg | 11 % | USDA FDC 169704 |
| Copper | 0.1 mg | 0.15 mg | 10 % | BLS CU · Recipe calculation |
| Manganese | 0.93 mg | 1.4 mg | 47 % | BLS MN · Recipe calculation |
| fluoride | 0.01 mg | 0.02 mg | BLS FD · Recipe calculation |
Essential amino acids
| Nutrient | per 100 g | per 150 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.07 g | 0.1 g | BLS HIS · Recipe calculation | |
| Isoleucine | 0.12 g | 0.18 g | BLS ILE · Recipe calculation | |
| Leucine | 0.25 g | 0.37 g | BLS LEU · Recipe calculation | |
| Lysine | 0.11 g | 0.16 g | BLS LYS · Recipe calculation | |
| Methionine | 0.06 g | 0.09 g | BLS MET · Recipe calculation | |
| Phenylalanine | 0.15 g | 0.23 g | BLS PHE · Recipe calculation | |
| Threonine | 0.12 g | 0.18 g | BLS THR · Recipe calculation | |
| Tryptophan | 0.03 g | 0.05 g | BLS TRP · Recipe calculation | |
| Valine | 0.18 g | 0.27 g | BLS VAL · Recipe calculation |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.