Rice Nutrition:
The Complete Breakdown
Rice is more than just a carb. It's a complex grain packed with essential nutrients—if you choose the right variety.
In this detailed breakdown, we analyze the nutritional profiles of black, red, brown, and white rice to help you make informed choices for your health.
Key Takeaway
Black rice is the clear nutritional winner with the highest protein, fiber, and antioxidant levels. Brown rice excels in magnesium and selenium. Red rice offers a balanced profile with unique proanthocyanidins.
Master Nutrition Comparison
Values per 100g cooked rice. Source: USDA FoodData Central.
| Nutrient | Black Rice | Brown Rice | Red Rice | White Rice |
|---|---|---|---|---|
| Calories | 356 kcal | 370 kcal | 362 kcal | 130 kcal |
| Protein | 9.0g | 7.9g | 7.2g | 2.7g |
| Fiber | 4.9g | 3.5g | 2.9g | 0.4g |
| Iron | 2.4mg | 2.0mg | 2.2mg | 0.2mg |
| Magnesium | 138mg | 143mg | 140mg | 25mg |
| Zinc | 1.8mg | 1.4mg | 1.6mg | 0.5mg |
| Anthocyanins | 327mg | 0mg | 56mg | 0mg |
| Glycemic Index | 55 (Low) | 68 (Med) | 58 (Low) | 73 (High) |
Black Rice: The Purple Powerhouse
Black rice, also known as "Forbidden Rice," gets its deep color from anthocyanins, the same potent antioxidants found in blueberries and acai.
Why it's superior:
- Heart Health: Anthocyanins reduce LDL cholesterol and arterial stiffness.
- Anti-Inflammatory: Reduces markers of inflammation in the body.
- Blood Sugar Control: Low GI (55) combined with high fiber prevents spikes.
Brown Rice: The Mineral Master
Brown rice is the whole grain gold standard. It retains the bran and germ, where the majority of vitamins and minerals are stored.
Key Benefits:
- Bone Health: Highest magnesium content supports bone density.
- Energy Metabolism: Rich in B-vitamins (B1, B3, B6) for converting food to energy.
Red Rice: The Balanced Choice
Red rice contains proanthocyanidins, unique antioxidants also found in cranberries. It offers a perfect middle ground between the intense nutrition of black rice and the familiarity of brown rice.
White Rice: The Quick Energy Source
Advantages
- • Easy digestion (great for sensitive stomachs)
- • Rapid energy replenishment (post-workout)
- • Low allergen risk
Disadvantages
- • Low fiber (0.4g)
- • High Glycemic Index (73)
- • Minimal antioxidants
Glycemic Index (GI) Explained
The Glycemic Index measures how quickly food raises blood sugar. Lower numbers mean slower digestion and more stable energy levels.
Upgrade Your Staple Food
Switching to pigmented rice is one of the easiest ways to improve your daily nutrition. Try our organic black or red rice today.
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