Nutritional Facts about Rice

Rice is an important carbohydrate. It is the staple food for more than two-third of the world's population which relies on its numerous nutritional benefits.

Nutritional Benefits:

Excellent source of carbohydrates: Rice provides a great supply of complex carbohydrates, which is an important source of the fuel our bodies need.

Good energy source: Carbohydrates are broken down to glucose, most of which is used as energy for exercise and as essential fuel for the brain.

Low fat, Low salt, No cholesterol: Rice is healthy for what it does not contain. It has no fat, no cholesterol and is sodium free. It is an excellent food to include in a balanced diet. A good source of vitamins and minerals such as thiamine, niacin, iron, riboflavin, vitamin D, calcium, and fiber.

Low sugar

No gluten: All rice is gluten-free, making rice the natural choice for people with such a dietary requirement.

No additives and preservatives: Rice contains no additives or preservatives, making it an excellent inclusion in a healthy and balanced diet. Contains resistant starch: Rice also contains resistant starch, which is the starch that reaches the bowel undigested. This encourages the growth of beneficial bacteria, keeping the bowel healthy.


Cancer prevention and diet: Whole grains (such as brown rice) contain high amounts of insoluble fiber-the type of fiber some scientists believe may help protect against a variety of cancers.

Rice is a low sodium food for those with hypertension.

It is a fair source of protein containing all eight amino acids

Rice Nutrition Chart

The following rice nutrition chart gives an idea about the basic nutritional content of three types of rice- white, brown and parboiled. The nutrients components of white and parboiled rice are those of unenriched rice which are different from enriched rice.

Enriched rice has vitamins B1, B3 and iron that are lost during the processing of rice but it lacks in some minerals like magnesium etc. that are present in brown rice.


Rice (1/4 Cup Raw)

Calories (kcal)

Carbohydrates (g)

Fat (g)            


Protein (g)

White Rice (Unenriched)






Parboiled (Unenriched)






Brown Rice






Source: USDA Nutrient Database for Standard Reference