Is Sona Masuri Brown Rice Healthier Than Regular Rice?

Is Sona Masuri Brown Rice Healthier Than Regular Rice?


Is Sona Masuri Brown Rice Healthier Than Regular Rice?

Organic Lifestyle

Sona masuri brown rice is one of those rich rice varieties that bring pride to the country. Grown in the Southern region of India, this rice is versatile and can be used to prepare almost all rice recipes. A hybrid of sona and masuri rice species, it has an invigorating aroma and an unforgettable flavour.

This delicious rice variety can be white or brown. It can be sold raw or par-boiled, polished or unpolished. Opting for the raw, brown and unpolished variety is the best decision for the health-conscious as it is packed with nutrients.

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Nutritional Information

Rice nutrition values differ from brand to brand. Here are the nutritional values for sona masuri brown rice for a 90g serving.

Nutritional Parameters Amount
Calories 340
Total Fat 3g
Sodium 0mg
Cholesterol 0mg
Carbohydrates 64g
Fibre 4g
Sugars 0g
Protein 6g
Iron 8% of recommended daily intake


How Sona Masuri Brown Rice is Healthier Than Regular Rice

For all rice varieties, brown rice benefits outweigh the white rice benefits. This is because brown rice is made up of the whole grain of rice (bran, germ and endosperm), but in case of white rice only the endosperm layer of rice is used, and the other two layers are removed. The germ contains all the nutrients, and the bran contains the fibre. Without these, regular rice cannot offer enough benefits.

1. Higher Starch:

  • Easier digestion
  • Bulkier stools
  • Good source of energy

One of the greatest sona masuri brown rice benefits is that it is rich in carbohydrates. This means it also has a high starch content and a good amount of fibre. The British Nutrition Foundation Recommends that starchy foods should comprise about one-third of our diets.

2. Lower Fat

  • Fewer calories
  • Aids in weight loss
  • Helps in maintaining fitness

Compared to other rice varieties, sona masuri brown rice has low fat (only 3 g). This means that is it perfect for those who don’t eat rice to prevent weight gain.

3. Packed With Nutrients (Iron, Calcium, Potassium, Manganese, Selenium)

  • Better cell health
  • Reduces oxidative stress (that can cause diseases) due to lifestyle habits by controlling the number of free radicals
  • Promotes anti-ageing, supports several bodily systems
  • Better nerve and muscle function
  • Controls blood sugar

Iron is needed for the body as it helps the red blood cells carry oxygen to different tissues and organs (oxygen transport) according to research published in the Journal of Research in Medical Sciences. Sona masuri brown rice contains 4% of the recommended daily iron intake.

It is also rich in calcium, potassium, manganese and selenium. Selenium is an antioxidant that improves overall health according to a study published in the American Heart Journal. Its role in combating oxidative stress contributes to anti-ageing as oxidative stress causes cell damage and eventually affects different systems of the body like the reproductive system.

While calcium is good for bones, potassium is needed for the proper functioning of muscles and nerves, according to  Harvard Medical School. Manganese may help stabilize blood sugar, according to a study published by the Endocrine Society.

4. Lower Sodium

  • Regulated blood pressure
  • Better heart health

According to Harvard T.H. Chan School of Public Health, high sodium (usually consumed as salt) can lead to heart diseases, stroke and high blood pressure. With sona masuri brown rice that has 0mg of sodium, you won’t have to worry.

5. Rich in Protein

  • Faster healing
  • Stronger muscles

Protein serves as a building block for our body’s cells that make tissues. It repairs our muscles when needed, promoting healing. Sona masuri brown rice contains approximately 6g of protein.

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Sona Masuri Brown Rice vs Regular White Rice: A Quick Glance

Regular Rice Sona Masuri Brown Rice
Low starch and fibre High starch and fibre
Contains sodium Zero sodium
High in fat Extremely low in fat
Nutrient-stripped due to removal of the germ Nutrient-rich and mineral-rich as all three layers of the rice grain are used
May contain cholesterol that affects the heart Does not contain cholesterol


Contains an average amount of protein Contains high protein

“Thank You,” Your Health Will Say

Sona masuri brown rice benefits are plenty for our health. It can be used to prepare biryanis, pulaos or can be eaten simply with rasam, dal or anything else. It also works great for sweet rice dishes and is ideal for everyday consumption. Try looking for the organic variety.

With sona masuri brown rice, you are in a win-win situation – it offers an amazing taste with loads of nutrients. If you haven’t heard of this medium-grain rice variety before it could be because it is overshadowed by the popularity of long-grain basmati, but now that you have, why don’t you give it a try?

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