The 5 Healthiest Rice Choices and Their Benefits

All rice contains beneficial nutrients, but nutrition values vary depending on factors such as the variety of rice, the nutrient quality of the soil it is grown in, the degree of milling, and how it is prepared for eating.

Brown rice may offer more nutritional benefits than white, such as more fiber or a low glycemic index (GI) value. This means it is digested slowly and doesn't cause a spike in blood sugar levels.

Comparison Chart Side-by-Side Nutritional Value Per 1 Cup Cooked Rice Nutrient Brown Rice Black Rice Red Rice Wild Rice Enriched White Rice Calories 215 kcal 200 kcal 215 kcal 166 kcal 205 kcal Carbs 45 g 43 g 45 g 35 g 45 g Protein 5 g 5 g 5 g 6.5 g 4.3 g Fat 1.8 g 1.5 g 1.6 g 0.6 g 0.4 g Fiber 3.5 g 3 g 3 g 3 g 0.6 g Iron 1 mg 1 mg 1 mg 1 mg