Wholegrain 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		10 mg	0%
Total Carbohydrates		46 g	16%
	Dietary Fiber	3.6 g	12%
	Sugars	0.4 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 Wholegrain rice

Wholegrain rice, also known as brown rice, is the unrefined version of rice where the bran and germ are retained, giving it a distinctive nutty flavor and chewy texture. Originating from Asia, it is a staple in cuisines such as Chinese, Indian, and Thai, and is increasingly popular worldwide for its nutrient-dense profile. Wholegrain rice is rich in complex carbohydrates, fiber, B vitamins, magnesium, and trace minerals like manganese. Unlike white rice, its bran layer provides additional nutrients and antioxidants, making it a healthier choice for energy and digestion. A single cup of cooked brown rice contains approximately 215 calories, 5 grams of protein, 45 grams of carbohydrates, and 3.5 grams of fiber, supporting balanced nutrition when incorporated into meals. It is naturally gluten-free, versatile, and complements various dishes such as stir-fries, salads, and soups.

Health Benefits

• Supports digestion due to its high fiber content (3.5 grams per cup).
• Rich in magnesium (approximately 84mg per cup), promoting heart health and strong bones.
• Contains antioxidants like selenium, which boost immune function and protect against oxidative stress.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diets, vegetarian diets, vegan diets

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

Store in a cool, dry place in an airtight container for up to 6 months. Cooked rice should be refrigerated within 2 hours and consumed within 3-4 days.

Common Questions About Wholegrain rice Nutrition

What are the key nutritional values of wholegrain rice?

Wholegrain rice provides approximately 215 calories per cooked cup, with 5 grams of protein and 1.8 grams of fat. It is rich in fiber, offering about 3.5 grams per serving, and contains essential vitamins like B6 and minerals such as magnesium and phosphorus.

Can I eat wholegrain rice on a keto diet?

Wholegrain rice is generally not suitable for a keto diet, as it contains around 45 grams of carbohydrates per cooked cup. Keto diets typically focus on very low-carb intake, making wholegrain rice incompatible with this dietary approach.

What are the health benefits of eating wholegrain rice?

Wholegrain rice is beneficial for heart health due to its high fiber content, which supports cholesterol management and digestive health. It's also a good source of antioxidants like lignans, which may help reduce inflammation and lower the risk of chronic diseases.

What is the recommended portion size for wholegrain rice?

A standard portion size for wholegrain rice is about ½ to 1 cup of cooked rice, which provides balanced nutrition without excessive caloric or carbohydrate intake. Adjust the portion based on individual caloric needs and dietary goals.

How does wholegrain rice compare to white rice in terms of nutrition?

Wholegrain rice is higher in fiber, vitamins, and minerals than white rice, as it retains the bran and germ layers. While white rice is more processed and easier to digest, it lacks the nutritional benefits and heart-health-promoting properties of wholegrain rice.

Data Sources & Scientific References