Red Rice vs White Rice - Which One is Better? - 24 Mantra Organic

Red Rice vs White Rice - Which One is Better? - 24 Mantra Organic


Know The Difference Between Red Rice And White Rice

Organic Food

Rice is a staple ingredient in all Indian cuisines. From Kashmiri Pulao to Kanchipuram Idlis, from Handvo to Chak Angouba – rice finds its place in several cuisines across India. However, as more and more varieties of rice become available in the market, it can get overwhelming to make a choice. Here, we will take an in-depth look at the white rice vs red rice comparison, identify the differences, and find out which one is healthier.


So buckle up as we dive right into red rice vs white rice comparison.

Red rice vs White rice: What are they?

Red rice derives its name from its characteristic red colour. It is rich in antioxidants and flavonoids, such as quercetin, myricetin, and anthocyanins apigenin, which imparts the reddish hue to the rice. It is native to the countries along the Himalayan belt, such as Nepal, Bhutan, and of course, India, with parts of South India cultivating this as a crop. Red rice typically contains the hull, but you may also find the semi-hulled and unhulled varieties.


White rice is your standard rice that needs no introduction. It has its husk, bran, and germ removed, which strips it of its nutrients. However, its nutritional content also depends on the type of white rice. For instance, white basmati rice is healthier than white jasmine rice.

Red rice vs White rice: Nutritional profile

Nutritionally, red rice and white rice do not significantly vary from each other. Following is a head-to-head comparison of 100 grams each of cooked red rice vswhite rice:


Red Rice White Rice
Calories 189 kCal 204 kCal
Total Fats 0.32 grams 0.44 grams
Carbohydrates 42.55 grams 44.08 grams
Dietary Fibre 0.7 grams 0.6 grams
Proteins 3.81 grams 4.2 grams

From the above table, it becomes apparent that the two deliver comparable nutrients. However, the primary differentiating factor is the presence of antioxidants. Furthermore, the abundance of essential minerals like Iron, Manganese, Zinc, and Potassium, makes red rice nutritionally superior.

Red rice vs White rice: Health benefits

The flavonoids and minerals present in red rice grant it potent antioxidative properties that offer a gamut of health benefits. These antioxidants neutralise free radicals and alleviate inflammation. Due to its rich mineral content, red rice also grants the following benefits:

  • Improved blood lipid profile
  • Strengthened bone and skeletal structure
  • Boosted cardiovascular health
  • Better metabolism
  • Improved immune response
  • Better digestive functions

On the other hand, white rice does not offer any extraordinary health benefits.

White rice vs Red rice: Weight loss


To measure the effect of red and white rice over an individual’s weight, let’s address the two primary factors – dietary fibres and glycaemic index. The former promotes satiety, while the latter indicates the blood sugar spike. Both factors contribute to appetite management.

One can see from the table above that red rice contains more dietary fibres than white rice. At the same time, the GI value of red rice is 55 against the 73 of white rice. Hence, red rice is more effective in shedding or maintaining weight.

White rice vs Red rice: Which one should you choose?

Unsurprisingly, red rice is a clear winner in this red rice vs white rice debate. It is rich in antioxidants, essential minerals, and offers a host of health benefits. It can also help you maintain your weight and live a healthier life. Considering that rice is a grain that is highly susceptible to chemical contamination, it is best to switch to organic. So, switch to red rice and switch to organic!

Try 24 Mantra Organic’s range of rice products and savour the taste of organic goodness.

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