Wholemeal 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 Wholemeal rice

Wholemeal rice, often referred to as brown rice, is rice with the bran and germ layers intact, offering a higher nutrient profile compared to white rice. It originated in Southeast Asia and is a staple in various cuisines, such as Indian, Chinese, and Thai dishes. Rich in complex carbohydrates, wholemeal rice is an excellent energy source while also providing dietary fiber, vitamins like B1 (thiamine) and B6, and minerals such as magnesium, manganese, and phosphorus. It is minimally processed, retaining more of its natural nutrients and texture compared to its refined counterpart.

Health Benefits

• Supports digestive health due to its high dietary fiber content (3.5 grams per 100 grams).
• Contributes to heart health with magnesium, which helps regulate blood pressure (43 mg per cooked 100-gram serving).
• Provides sustained energy from complex carbohydrates, making it an ideal choice for active lifestyles.
• Contains manganese, an antioxidant that supports bone and metabolic health (0.9 mg per cooked 100-gram serving).
• Promotes cellular function due to vitamin B6, which assists in protein metabolism (0.1 mg per 100 grams).

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-fat diet

Not suitable for: Low-carbohydrate diet, ketogenic diet

Selection and Storage

Store in a cool, dry place in an airtight container. Cooked rice should be refrigerated within two hours of preparation and consumed within 4-6 days.

Common Questions About Wholemeal rice Nutrition

Is wholemeal rice high in protein?

Wholemeal rice contains a moderate amount of protein, offering about 2.5 grams per 100 grams of cooked rice. While it isn't considered a high-protein food compared to sources like beans or meats, it can contribute to daily protein intake, especially in plant-based diets.

Can I eat wholemeal rice on a keto diet?

Wholemeal rice is not suitable for a keto diet due to its high carbohydrate content. It contains approximately 23 grams of carbs per 100 grams of cooked rice, which is too high for typical keto guidelines focused on low-carb intake.

What are the health benefits of eating wholemeal rice?

Wholemeal rice is rich in fiber (1.8 grams per 100 grams cooked), which supports digestive health and helps regulate blood sugar levels. It also provides essential nutrients like magnesium, phosphorus, and B vitamins that are beneficial for energy production and bone health.

What is the recommended serving size for wholemeal rice?

A typical serving size of cooked wholemeal rice is around ½ cup (about 100 grams), which provides roughly 110 calories, 23 grams of carbs, and various nutrients. Portions can be adjusted based on dietary goals and activity levels.

How does wholemeal rice compare to white rice?

Wholemeal rice contains more fiber (1.8 grams vs. 0.4 grams per 100 grams cooked) and retains more nutrients due to the intact bran and germ layers. However, it has a slightly chewier texture and takes longer to cook compared to white rice, which is more refined but quicker to prepare.

Data Sources & Scientific References