Riz complet

Grain

Item Rating: 76/100

1 serving (100 grams) contains 111 calories, 2.6 grams of protein, 0.9 grams of fat, and 23.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		222
% Daily Value*
Total Fat		1.8 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		46 g	16%
	Dietary Fiber	3.6 g	12%
	Sugars	1 g
protein		5.2 g	10%
Vitamin D		0 mcg	0%
Calcium		20 mg	1%
Iron		0.8 mg	4%
Potassium		86 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 16 cal (7.3%)

Protein: 20 cal (9.4%)

Carbs: 184 cal (83.3%)

About Riz complet

Riz complet, also known as brown rice, is a whole grain variety of rice that retains its bran and germ layers, making it more nutrient-dense than refined white rice. It originates from regions where rice is a staple food, such as Asia, and is frequently used in global cuisines including Indian, Thai, and Japanese dishes. Brown rice is rich in complex carbohydrates, dietary fiber, and essential nutrients like B vitamins, magnesium, and manganese. Its nutty flavor and chewy texture make it a versatile choice for pilafs, rice bowls, and salads. Known for its sustained energy release, riz complet is an excellent source of plant-based protein and contributes valuable antioxidants that promote cellular health.

Health Benefits

• Supports digestive health due to its high dietary fiber content (3.5 g per 100 g), which aids in regular bowel movements.
• Promotes heart health as it contains magnesium (42 mg per 100 g), which supports normal cardiovascular function.
• Helps regulate blood sugar levels, as the complex carbohydrates and fiber result in a lower glycemic index compared to white rice.
• Boosts antioxidant protection with selenium, which plays a key role in reducing oxidative stress.
• Provides sustained energy from its carbohydrate content (23 g per 100 g), ideal for active lifestyles or endurance workouts.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store brown rice in a cool, dry place in an airtight container to prevent moisture or pest contamination. Cooked brown rice should be refrigerated and consumed within 5-7 days.

Common Questions About Riz complet Nutrition

Is Riz Complet high in protein?

Riz Complet (brown rice) contains a moderate amount of protein, offering around 2.6 grams of protein per 100 grams when cooked. While it is not a high-protein food, it does contribute to your overall intake, especially when combined with other protein-rich foods like beans or nuts.

Can I eat Riz Complet on a keto diet?

Riz Complet is not suitable for a keto diet as it is relatively high in carbohydrates, containing about 23 grams of net carbs per 100 grams when cooked. Those following a keto diet should avoid grains like brown rice and opt for low-carb alternatives such as cauliflower rice.

What are the health benefits of consuming Riz Complet?

Riz Complet is a healthy whole grain that provides essential nutrients, including fiber (1.8 grams per 100 grams cooked), magnesium, and B vitamins. Its high fiber content supports digestive health and helps regulate blood sugar levels, making it a better choice than white rice for those managing blood sugar or looking for sustained energy.

What is a recommended portion size for Riz Complet?

A typical portion size of cooked Riz Complet is around ½ cup (about 100-125 grams), which contains approximately 110-140 calories. This amount balances nutritional benefits without overloading on carbohydrates, making it suitable for most diets when paired with protein and vegetables.

How does Riz Complet compare to white rice?

Riz Complet differs from white rice in nutritional value, as it retains the bran and germ, providing more fiber, vitamins, and minerals. For example, brown rice has about 1.8 grams of fiber per 100 grams cooked compared to 0.4 grams in white rice, making Riz Complet the healthier option for sustained energy and improved digestion.

Data Sources & Scientific References