Brown Rice Protein Powder Nutrition Facts and Health Benefits

Brown Rice Protein Powder

Verywell / Alexandra Shytsman

Protein is an essential nutrient your body needs to make and repair cells. When you have concerns about whether you are getting an adequate amount of protein in your diet, you may turn to protein powder supplements. Whey protein is one of the more popular supplements.

However, if you have an allergy or sensitivity to cow’s milk protein or follow a vegan diet, you may prefer a plant-based supplement like brown rice protein powder. Like other protein supplements, brown rice protein protein powder is a concentrated source of protein, but may not provide all the essential amino acids. Learn more about this plant-based protein powder, its nutrition facts, and potential health benefits. 

Brown Rice Protein Powder Nutrition Facts

Nutrition information for one serving (17 grams) of brown rice protein powder comes from the USDA. This particular brown rice protein powder contains non-GMO brown rice protein, cocoa powder, natural chocolate flavor, and guar gum. Nutrition information may vary depending on your brand and its ingredients.

  • Calories: 60
  • Fat: 0
  • Sodium: 10mg
  • Carbohydrates: 2.01g
  • Fiber: 1g
  • Sugars: 0
  • Protein: 12g
  • Calcium: 50mg
  • Iron: 2.7mg

Carbs

One serving of the brown rice protein powder supplies 2 grams of total carbohydrate, 1 gram of fiber, and zero sugar. The protein powder isn’t a significant source of carbs or fiber.

Carbohydrates, like protein, are essential nutrients, supplying your body with its preferred source of energy—glucose. When you don’t eat enough carbs, your body may use protein or fat for energy. Fiber is a non-digestible carbohydrate that supports regular bowel movements.

Fats

The brown rice protein powder has no fat or cholesterol.

Protein

You get 12 grams of protein from one serving of brown rice protein powder. However, because it is a plant-based protein, it doesn’t supply all of the essential amino acids.

This means that by itself, brown rice protein powder is an incomplete source of protein. That said, you do not have to get all the essential amino acids at the same time in order for your body to make the protein it needs. Incorporating a variety of protein-containing foods throughout the day will help you meet your needs.

Vitamins and Minerals

The brown rice protein powder is a good source of iron, meeting 15% of the daily value. You need iron to make the red blood cells that transport oxygen to all the cells in your body.

This plant-based protein powder also has some calcium, meeting 5% of the daily value. With only 10 milligrams of sodium, brown rice protein powder is a very low sodium protein supplement. 

Calories

One 17-gram serving of brown rice protein powder has 60 calories. Most of the calories in the protein powder—80%—come from protein. The rest of the calories come from carbs. 

Health Benefits

Though plant sources of protein like brown rice protein powder are becoming more widely available, research on the health benefits are limited. However, there’s some evidence that the plant protein may work as well as other protein powder supplements for building muscle and improving athletic performance.

Brown rice protein powder may also help regulate blood glucose and insulin. Here is what you need to know about the health benefits of brown rice protein powder.

May Support Muscle Growth

You need an adequate supply of protein when working out to build muscle. The International Society of Sports Nutrition (ISSN) recommends 1.4 grams to 2.0 grams of protein per kilogram of body weight every day to build and maintain muscle muscle. If you weigh 150 pounds (68.1 kilograms), you need 95 to 136 grams of protein a day. 

Protein powders are a convenient way to make sure you’re getting the amount you need. And, brown rice protein powder works as well at supporting muscle growth as whey protein powder, according to a 2020 study published in the Journal of the International Society of Sports Nutrition.

During this eight-week study, a group of healthy resistance-trained males were randomly assigned to take 24 grams of rice or whey protein powder while completing a standard resistance training program. At the end of the study, both groups had similar increases in muscle growth.

May Enhance Athletic Recovery

Though you need all essential amino acids in order to make new muscle, the branch-chained amino acids (BCAA) play an especially important role. However, leucine is the most potent amino acid for stimulating muscle growth.

Plant-based proteins like brown rice protein powder tend to have lower amounts of leucine than animal-based proteins. Despite having lower amounts of leucine, supplementation with brown rice protein powder produces the same levels of leucine in the blood as the animal-based proteins.

The leucine from the brown rice protein also seems to peak faster in the blood than the leucine in the whey protein. Though rice protein seems to produce the same benefits as whey protein when it comes to muscle gains and athletic performance, it makes a good plant-based protein option to support and enhance muscle recovery following a workout.

May Help Maintain Blood Glucose Levels

Eating meals that contain higher amounts of protein may help keep blood glucose levels steady, reducing the insulin response. Insulin is the hormone that helps get glucose from your blood into the cells. Consistently higher than normal blood glucose levels may increase insulin production. Over time, the insulin-producing cells (located in the pancreas) stop working, leading to type 2 diabetes.

Dairy proteins like whey protein are known to have a similar effect on improving both blood glucose and insulin. A 2021 study published in Nutrients investigated the effects of rice protein on blood glucose and insulin levels in a group of healthy males. Following an overnight fast, the participants drank either a rice, potato, or whey protein supplement. 

Blood glucose and insulin levels were checked several times following consumption of the protein drink over a 3-hour period. The researchers found that rice protein was better at keeping blood glucose numbers steady and insulin response low than whey protein.

Can Be Used in Vegan Diets

When following a vegan diet, you omit all animal foods including dairy, eggs, and seafood. You can easily meet your daily protein needs by eating whole foods on a vegan diet.

However, if you need to add more protein to your diet to support muscle growth, brown rice protein powder makes a suitable vegan option. You may need to combine it with another protein, though, in order to ensure you are getting all the amino acids your body needs.

May Provide a Substitute for Those With Milk Allergies 

Milk is one of the most common food allergies. If you have an allergy to milk, you need to avoid protein supplements that contain milk proteins like whey protein powder and casein protein powder.

Brown rice protein powder can help you avoid your allergen so you can get the protein you need. You may also prefer this non-dairy protein powder supplement if you have lactose intolerance. Just be sure to read the label to ensure it does not contain anything you are allergic to.

Allergies

Though you can develop an allergy to any food, rice is a low allergenic food, meaning it's not a common food allergy. However, some people are allergic to rice.

Research indicates that people with wheat and pollen allergies have higher blood levels of the immunoglobulin E (IgE) antibodies for rice, so they are more likely to have an allergy to rice. If you’re allergic to rice, then you need to avoid brown rice protein powder. 

If you suspect you have an allergy to rice, you should contact a healthcare provider about your symptoms. They can refer you to an allergist for testing or help identify another potential cause for your symptoms.

Varieties

You can find many brands of brown rice protein powder at your local health food store or with an online retailer. These brands may contain other ingredients or flavorings that change the nutritional profile. Some brands have higher amounts of carbohydrates and sugar because they contain sweeteners to enhance flavor. 

Read the nutrition facts label when looking for a brown rice protein powder supplement. Choose one that has the right amount of calories and protein to meet your needs and avoid those with a lot of added sugar and fillers. 

You can also find brown rice protein mixed with other plant-sources of protein like pea protein. Combining rice protein with pea protein creates a high-quality protein powder that has all the essential amino acids.

Storage and Food Safety

Your container of brown rice protein powder has storage guidelines. In general, you should keep the powder in a cool, dry place.

Make sure the lid is tightly closed after use to maintain freshness. Your protein supplement may have a “best if used by date,” which indicates the date of best quality or taste, not safety.

How to Prepare


Check your protein powder label for preparation ideas. Like other protein powders, brown rice protein powder mixes well with liquids. Blend your protein powder with your favorite plant milk and some fresh fruit to create a high-protein fruit smoothie

Unflavored brown rice protein powder has a mild sweetness and works well with hot cereal, pancake batter, and muffin mix. You may even try adding your brown rice protein powder to savory dishes to boost protein like a soup, stew, or casserole.

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Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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