Plant
No added fat cooked brown rice
USDA description: Rice, brown, cooked, no added fat
How no added fat cooked brown rice scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
No added fat cooked brown riceExcellent
| Starting score | 100 |
| Sodium | -4.5 |
| Nutrient Gaps | -4 |
| Purine Load | -3.8 |
| Magnesium | +1.9 |
| Calorie Density | -1.2 |
| Fiber | +1.2 |
| 2 smaller factors | -0.5 |
| Final score | 89 |
No added fat cooked brown rice scores 89 out of 100 and sits in the excellent band. Among the lower-risk choices for most people with gout, and often carries protective nutrients.
Penalties took 14.1 points off a starting score of 100, and protective factors added 3.2 back. Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat1.1 g
- Saturated Fat0.20 g
- Sodium201 mg
- Dietary Fiber1 g
- Total Sugars0.22 g
- Protein2.4 g
- Calcium5 mg
- Iron0.40 mg
- Magnesium39 mg
- Vitamin C0 mg
- Folate5 ug
- Water69.7 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 cup, cookedtypical195 g
- Quantity not specified147 g
Where the purine figure comes from
The purine content of this food has been measured directly in published laboratory studies, so the score uses that measured figure.
We rate this a high confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- -4.5Long-term
SodiumLong-term
201 mg of sodium per 100 g, scaled 1.9x for the typical portion.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -4Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 3 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- -3.8Flare risk
Purine LoadFlare risk
37 mg of purines per 100 g, weighted 0.45x as a plant source and 1.9x for the typical portion: 32 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- +1.9Long-term
MagnesiumLong-term
39 mg of magnesium per 100 g, scaled 1.9x for the typical portion.
Evidence: Li X 2015, BMJ
- -1.2Long-term
Calorie DensityLong-term
123 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- +1.2Long-term
FiberLong-term
1 g of dietary fiber per 100 g, scaled 1.9x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- -0.6Long-term
Saturated FatLong-term
0.2 g of saturated fat per 100 g, scaled 1.9x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- +0.1Long-term
FolateLong-term
5 µg of folate per 100 g, scaled 1.9x for the typical portion.
Evidence: Lyu LC 2017, Am J Clin Nutr
Keep looking
Similar foods in rice
Rice, brown, cooked, NS as to fat
Rice · Excellent
Yellow rice, cooked, no added fat
Rice · Excellent
Yellow rice, cooked, NS as to fat
Rice · Excellent
Rice, brown and wild, cooked, fat added
Rice · Excellent
Rice, wild, 100%, cooked, fat added
Rice · Excellent
Rice, wild, 100%, cooked, NS as to fat
Rice · Excellent
Common questions
About no added fat cooked brown rice
Look up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.