Whole rice

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		2 mg	0%
Total Carbohydrates		46 g	16%
	Dietary Fiber	3.6 g	12%
	Sugars	0.2 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 Whole rice

Whole rice, also known as brown rice, originates from Asia and is a staple food in many cuisines, including Indian, Chinese, and Southeast Asian dishes. Unlike white rice, whole rice retains its bran and germ layers, making it a whole grain with higher fiber, vitamins, and minerals. A 1-cup serving of cooked brown rice provides around 215 calories, 45 grams of carbohydrates, 3.5 grams of fiber, and 5 grams of protein, along with essential nutrients like magnesium, phosphorus, selenium, and B vitamins. Its chewy texture and nutty flavor make it a versatile ingredient for main dishes, side dishes, and salads, supporting both traditional and modern recipes.

Health Benefits

• Supports digestive health due to its high fiber content, with 3.5 grams per cup, aiding bowel regularity.
• Rich in magnesium (21% of the daily value per cup), which is important for muscle and nerve function as well as bone health.
• Contains selenium, an antioxidant that helps protect cells from oxidative stress and supports thyroid function.
• Low glycemic index carbohydrate option, making it beneficial for blood sugar management.
• Provides B vitamins, especially niacin and thiamin, which help convert food into energy and support brain function.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, dairy-free, kosher, halal

Not suitable for: Low-carb diets, individuals with rice allergy (rare)

Selection and Storage

Store uncooked whole rice in an airtight container in a cool, dry place to prevent spoilage. Cooked rice should be refrigerated in a sealed container within 2 hours and consumed within 4-6 days, reheating thoroughly before eating.

Common Questions About Whole rice Nutrition

What is the nutritional content of whole rice?

Whole rice, such as brown rice, contains approximately 216 calories, 5 grams of protein, 45 grams of carbohydrates, 3.5 grams of dietary fiber, and very little fat (0.8 grams) per cooked cup (195 grams). It is also a good source of manganese, magnesium, selenium, and B vitamins like niacin and thiamine.

Can I eat whole rice on a keto or low-carb diet?

Whole rice is generally not compatible with a keto or strict low-carb diet because it is high in carbohydrates, with about 45 grams of carbs per cooked cup. However, it may fit into a moderate low-carb diet if portion sizes are carefully managed.

What are the health benefits or concerns of eating whole rice?

Whole rice is rich in fiber, which supports digestive health and helps regulate blood sugar levels. It also provides essential minerals like magnesium, which contributes to bone health, and manganese, important for metabolism. However, some people may prefer to limit rice consumption due to its arsenic content, which can accumulatively affect health if consumed in excessive amounts over a long time.

How much whole rice should I eat per meal?

A typical single serving of whole rice is about 1/2 cup (approximately 100 grams cooked), which provides around 108 calories and 22.5 grams of carbohydrates. This portion size is a healthy choice for most people, but individual needs may vary depending on activity level and dietary goals.

How does whole rice compare to white rice, and what's the best way to cook it?

Whole rice, such as brown rice, retains the bran and germ layers, making it higher in fiber, vitamins, and minerals than white rice. While white rice has a softer texture and milder flavor, whole rice is less processed and more nutritious. To cook whole rice, use a ratio of 2 cups of water to 1 cup of rice, simmering for about 45 minutes until tender.

Data Sources & Scientific References