Nutrition Facts

Rice remains a staple food for the majority of the world's population. Rice is very nutritious. This important carbohydrate is the staple food for more than two-thirds of the world's population who rely on the nutritional benefits of rice which are many.

Rice Nutrition ChartThe following rice nutrition chart gives an idea about the basic nutritional value of three types of rice- white rice, brown rice and parboiled rice. The nutrients components of white and parboiled rice are those of unenriched rice which are different from enriched rice. Enriched rice are given back vitamins B1, B3 and iron that are lost during 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)


Fat (g)

Fibre (g)

Protein (g)

White Rice (Unenriched)






Parboiled (Unenriched)






Brown Rice






Rice Nutritional Benefits:

  • Excellent source of carbohydrates: Rice is a great source 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 healthful for what it does not contain. Rice has no fat, no cholesterol and is sodium-free. Rice 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 fibre.
  • Low sugar
  • No gluten: Rice is gluten-free. All rice is gluten-free, making rice the essential choice for people with gluten-free dietary requirements.
  • 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.
  • Non-allergenic
  • Cancer prevention and diet: Whole grains (such as brown rice) contain high amounts of an insoluble fibre-the type of fibre 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.