Rice is a seed of grass species. It’s a cereal grain that has been grown for more than five thousand years. Rice is the most consumed food for more than half of the world’s human population. In Asia and African countries, rice is the most common food; else 90% of the world’s rice is exported from Asia. Oryza sativa is an Asian rice and Oryza glaberrima is an African rice. Lets see the Nutrition Facts in Rice below.
Nutrition in White Rice & Brown Rice
Below are the nutritional facts based on a serving size of 1/3 cup of cooked rice.
| Nutrition | White Rice | Brown Rice |
| Energy | 68 calories | 82 calories |
| Protein | 1.42 g | 1.83 g |
| Carbohydrates | 14.84 g | 17.05 g |
| Fiber | 0.2 g | 1.1 g |
| Sugars | 0.03 g | 0.16 g |
More than a thousand varieties of rice come in white, brown, red, and black colors. But widely speaking, type is classified by its shape is long or short grain and the color is white or brown. Generally, rice is high in carbohydrates, an essential macronutrient that provides energy to the body. Starch is the most form of carbohydrate in rice.
Health Benefits of White Rice and Brown Rice
| White Rice | Brown Rice |
| It is a gluten-free grain | Reduce the risk of heart diseases |
| Maintain blood sugar levels | Reduce the risk of cancer |
| It is a powerhouse of energy | Reduce the risk of type 2 diabetes |
| Improves heart health | Improves digestive health |
| Easy to digest and keeps gut healthy | Prevents obesity |
FAQ’S
Fiber-rich foods are an excellent source for weight loss. Hence eating high fiber rice as a substitute for white rice may help for weight loss.
Brown rice is a whole grain containing both the bran and the germ, which are the most nutritious parts. Hence it contains more fiber, minerals, vitamins, and antioxidants than white rice.
