How much protein is in 4 oz of brown rice, cooked?

A 4 oz (113g) serving of brown rice, cooked provides 3.1g of protein and 140 calories, along with 29g of carbohydrates and 1.1g of fat.

How much brown rice, cooked do I need to get 30g of protein?

To get 30 grams of protein from brown rice, cooked, you need 39.2 oz (1111 grams), which contains approximately 1367 calories.

100 grams of brown rice, cooked contains 2.7g of protein (123 kcal). One full pound (16 oz / 454g) contains 12.2g of protein (558 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 3.1g Protein (140 kcal)

To hit 30g of protein from brown rice, cooked, measure 39.2 oz (1111 g) for ~1367 calories.

Per 4 oz (113g US)

3.1g P

140 kcal · 29g C · 1.1g F

Per 100 Grams

2.7g P

123 kcal · 25.6g C · 1g F

Per 1 Pound (16 oz)

12.2g P

558 kcal total

30g Protein Portion

39.2 oz

1111g · 1367 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	26.1 oz	741 g	911 kcal	189.7g C · 7.4g F
30g Protein	39.2 oz	1,111 g	1,367 kcal	284.4g C · 11.1g F
40g Protein	52.2 oz	1,481 g	1,822 kcal	379.1g C · 14.8g F
50g Protein	65.3 oz	1,852 g	2,278 kcal	474.1g C · 18.5g F