Top 5 Most Nutritious Rice: Which Rice is the Most Nutritious for You?

The rice aisle of your local supermarket has become significantly more engaging. White rice is being replaced with brown rice, black rice, wild rice, and even red rice. But are they significantly distinct from one another in terms of flavour? How about nourishment?

As a starchy grain, rice contains a considerable amount of carbs. Additionally, it is usually gluten-free. In the present keto-obsessed culture, rice does not receive the appreciation it deserves. Although there are nutritionists-recommended alternatives to foods like rice, rice itself is a perfectly healthy source of carbs.

What Happens When You Consumed Rice?

When you consume rice, the following occurs: The body turns carbs into glucose, the primary source of energy utilised by cells. This glucose enters the bloodstream and stimulates insulin production. Insulin transports glucose from the bloodstream to the cells.

It is essential to remember that our cells only consume the glucose they require. Therefore, when we consume more carbohydrates than necessary, extra glucose in the blood is not absorbed by cells. Instead, it is converted to glycogen and stored in the liver or muscles for later use. This extra glucose may potentially be converted into fatty acids and stored as body fat.

White, brown, wild, black, and red rice are the five most popular types of rice available in supermarkets. What is the actual difference between them? Answers coming!

White Rice

Top 5 Most Nutritious Rice

White rice is refined, meaning that the husk, bran, and wheat have been removed during processing. This process also strips the grain of fibre, B vitamins, and minerals. According to the Journal of Food Engineering, many white rice products are labelled “enriched,” which suggests that B vitamins are added back after initial processing.

It is safe to state that white rice does not have the most nutritional value. One cup of cooked white rice includes approximately 200 calories, 45 grammes of carbohydrates, four grammes of protein, and…about that’s all. It contains negligible amounts of fat, fibre, vitamins, and minerals.

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The trouble with white rice is that it consists primarily of carbohydrates. But it does not imply you should completely disregard it. It is a totally healthy carbohydrate source. It merely needs to be combined with other macro- and micronutrients to maintain stable blood sugar levels. Try to include all three macronutrients (carbs, fats, and protein) plus vegetables at each meal.

For instance, white rice can be elevated by adding it to chicken curry cooked with coconut milk (protein and fat) and sautéed vegetables (fibre). To create a well-rounded dinner, the protein and fat in the chicken curry and the fibre from the vegetables will slow the breakdown and digestion of the carbohydrates in the white rice.

Black Rice

Top 5 Most Nutritious Rice

The distinctive hue of black rice has earned it numerous nicknames, including ‘purple rice,’ ‘forbidden rice,’ and ’emperor’s rice. Anthocyanins, the pigments that give black rice its colour, also offer a subtle sweetness that enhances its flavour diversity.

In addition to 3 grammes of fibre and 5 grammes of protein, one-half cup of black rice also contains vitamin E, riboflavin, niacin, beta-carotene, calcium, chrome, phosphorus, iron, manganese, potassium, zinc, copper, and magnesium. Black rice is also rich in lutein and zeaxanthin, two forms of carotenoids that help promote the health of the eyes and skin. Our Forbidden Teriyaki Chicken Bowl contains black rice!

Wild Rice

Top 5 Most Nutritious Rice

Before any processing, brown rice was actually white rice. A complete, unprocessed grain of rice has multiple layers. For the production of brown rice, just the outermost layer, known as the hull, is removed. Brown rice is therefore a full grain. According to Rice Grain Quality, one cup of cooked brown rice contains around 215 calories, five grammes of protein, and very little fat. However, brown rice dominates in terms of nutritional content.

One cup contains almost four grammes of fibre, a notable quantity of niacin, magnesium, phosphorus, and selenium, and nearly 90 per cent of our daily manganese requirement.

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Manganese deserves a moment in the spotlight. This mineral provides numerous benefits, however it is rarely given the attention it merits. According to the Journal of the American College of Nutrition, manganese is a component of manganese superoxide dismutase, the principal antioxidant enzyme in the mitochondria.

This indicates that it aids the body in combating the consequences of oxidative stress. In addition, manganese is an all-star for bone health. It is essential for the formation and maintenance of healthy cartilage and bone.

Regarding the effects of brown rice on the body, they are comparable to those of white rice. In reality, all rice has the same effect on the body. Once more, carbohydrates are converted to glucose, which enters the bloodstream and travels to our cells.

However, because brown rice is rich in iron, fibre, and micronutrients, the digestion process is somewhat slower than with white rice. When including brown rice into a meal, ensure that all other macronutrients are present. Also, don’t forget your vegetables.

Brown rice

Top 5 Most Nutritious Rice

Although it is less prevalent than white and brown rice, wild rice certainly deserves a place at the table. Similar to brown rice in its nutritional composition, one cup of wild rice contains around 166 calories, seven grammes of protein, and three grammes of fibre.

Remember all the manganese discussion? Wild rice also has it. One cup cooked contains approximately 23 per cent of the recommended daily allowance of manganese. In addition, it has an abundance of magnesium, zinc, and phosphorus. Wild rice’s nuttiness makes it a fantastic addition to any dish and one that can withstand intense spices. Make a nutty risotto with it, incorporate it into a substantial soup, or serve it as a side dish with roast chicken.

Red and Black Rice

Top 5 Most Nutritious Rice

Black rice, often known as “forbidden rice,” seems precise as it sounds, except that it is not forbidden. According to the journal Food Chemistry, its hue is due to its high anthocyanin concentration (flavonoids with powerful antioxidant effects). Also abundant in dark fruits and vegetables such as blueberries, blackberries, and eggplant.

Black rice has gained some traction in the United States, despite the fact that its popularity began in Asian nations. It is available at many grocery stores and restaurants. Black rice requires an additional 10 to 15 minutes of cooking time, even if the cooking method is identical to that of most other rice varieties.

According to the Journal of Agriculture and Food Chemistry, these compounds are also present in significant concentrations in red rice. Red rice is unquestionably less prevalent than other varieties, but it can be found at many specialised and health food stores.

These anthocyanins significantly improve the nutritional value of black and red rice. According to Food & Nutrition Research, these powerful chemicals protect the body from oxidative stress.

Anthocyanins are implicated in decreasing blood pressure, avoiding type 2 diabetes, and reducing inflammation throughout the body, according to research.

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Similar to brown rice, one cup of cooked red or black rice contains approximately 215 calories, 45 grammes of carbohydrates, four grammes of protein, three grammes of fibre, and very little fat. These particular rice cultivars are renowned for their nutty flavour. Additionally, black rice has a very faint sweetness. Combine it with tofu, vegetables, and coconut aminos in a stir-fried.

It is also excellent atop autumn salads (think: kale, butternut squash, pomegranate seeds, goat cheese, black rice, and balsamic vinaigrette). For red rice, prepare pilaf with an abundance of sautéed vegetables and fresh herbs. It is a nutritious and delicious side dish.


As with practically every other meal, it is advisable to choose the version with the least amount of processing. The answer to this question also relies on your objectives. However, if we only consider nutrient density per serving, we would choose black or red rice. However, the key line is to consume the rice that you enjoy the most and monitor your amount size!

Rice can be served as a side dish or incorporated into the main dish alongside proteins and vegetables. Try our Butter Chicken on Basmati Rice or our Chicken Burrito Bowl with Avocado Salsa if you’re interested in trying rice-based Snap Kitchen meals. To discover more about topics such as colourful meals and essential nutrients, continue reading the Snap Blog.