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White, Brown & Red Rice – Nutritional Benefit of Each

Health and Nutrition

While nobody would recommend consuming a giant rice bowl prior to sitting on a couch or lying down, it can certainly be a great body fueling option right before indulging in any kind of strenuous physical activity. However, not every rice variant is the same and different versions have diverse nutritional profiles adding to their quality and list of potential health benefits.

Rice and its Nutritional Profile

Every version of rice contains some amount of fiber, iron, and magnesium. The quantity and quality of the elements depend on the type of rice in consideration. However, rice is primarily rich in carbohydrates with 100g of uncooked white rice having almost 79 grams of carbs. That being said, 100 grams each of brown rice and red rice have 77 grams and 68 grams of carbohydrates, respectively.

In the subsequent sections, we shall understand the white, brown, and red rice from a nutritional point of view.

  • White Rice

White rice is probably the most widely consumed variant of rice which also comes forth with lesser nutrients and health benefits. With all the outer layers removed, the fiber content of white rice is certainly on the lower side. Moreover, the glycemic index of the same is high which means that the body converts white rice into sugar faster as compared to other variants. However, this can be a great thing for ectomorphs and individuals who find it extremely hard to put on weight. Moreover, white rice consumption isn’t bad for someone who is looking to gain weight and bulk up quickly.

  • Brown Rice

While this version of rice has no outer hull, it still has the germ and bran layer intact; thereby increasing the fiber content of the same. Most importantly, brown rice is rich in zinc and magnesium which offer myriad health benefits. Moreover, 100 grams of brown rice contains almost 3.1 grams of fiber which is great for stimulating the metabolism. Moreover, the glycemic index of brown rice is lower than the white counterpart which makes it a steady energy source unlike the latter.

  • Red Rice

The red variant of rice is slowly picking up pace in terms of global visibility and popularity. Needless to say, this is the most nutritious variant of rice and extremely rich in anthocyanin, a compound primarily found in berries. Therefore, it wouldn’t be wrong to state that red rice is rich in antioxidants. Moreover, when it comes to online and offline retail of red rice, individuals can choose between the hull-existing or hull-removed variants of the same. Apart from anthocyanin inclusion, red rice is enriched with healthy fibers i.e. 100 grams of rice offering almost 6.2 grams of the same.


While we did talk about the nutritional profile of the different rice variants, it eventually comes down to the specific user requirements and the price points pertaining to each version. However, we would only recommend purchasing organic variants of the mentioned rice types, preferably from credible stores like the 24 Mantra Organic.

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