Brown rice

You need approximately 6.7 servings of Brown rice to reach 30g of protein, which would provide about 1453 calories. Consider combining with other protein sources for a more practical portion size.

Brown rice provides 4.5g of protein for 218 calories, giving it a calorie cost of 48.4 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.

Brown rice contains 3.5g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Most grains are not complete proteins on their own, meaning they lack some essential amino acids. However, combining Brown rice with legumes, dairy, or other protein sources creates a complete amino acid profile. This is why rice and beans or bread with peanut butter are classic combinations.