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Science-backed nutritional data to help you choose the healthiest rice

Nutritional Analysis

Rice Nutrition: Complete Breakdown by Variety

Not all rice is created equal. Black rice contains 3x more fiber and 6x more antioxidants than brown rice. Discover the complete nutritional profile of each rice variety, backed by USDA data and peer-reviewed research.

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Agriko Organic Farm••9 min read

Key Takeaways

9 min read·Updated 2025-01-05

Rice nutrition varies dramatically by type. Per 100g cooked: Black rice has 356 calories, 9g protein, 4.9g fiber, and 327mg anthocyanins (6x more than brown rice). Brown rice has 370 calories, 7.9g protein, 3.5g fiber. Red rice has 362 calories, 7.2g protein, 2.9g fiber. White rice has 130 calories, 2.7g protein, 0.4g fiber but lacks the nutrient-rich bran layer. Black and red rice have the lowest glycemic index (55-58) vs white rice (73). Pigmented rice varieties offer superior antioxidant content, fiber, and minerals.

  • Black rice leads nutrition: 3x more fiber, 6x more anthocyanins, 18% more iron than brown rice
  • Brown rice for minerals: Highest magnesium (143mg), selenium (23mcg), manganese per serving
  • Red rice for balance: Good fiber (2.9g), moderate GI (58), unique proanthocyanidins
  • White rice for quick energy: Lowest fiber but rapid digestion, enriched with B-vitamins
  • Glycemic index matters: Black/red rice 55-58 (low), brown rice 68 (medium), white rice 73 (high)

Master Nutrition Comparison

Per 100g cooked rice

NutrientBlack RiceBrown RiceRed RiceWhite Rice
Calories356 kcal370 kcal362 kcal130 kcal
Protein9.0g7.9g7.2g2.7g
Fiber4.9g3.5g2.9g0.4g
Iron2.4mg2.0mg2.2mg0.2mg
Magnesium138mg143mg140mg25mg
Zinc1.8mg1.4mg1.6mg0.5mg
Selenium18.5mcg23.4mcg19.2mcg15.1mcg
Vitamin B60.5mg0.5mg0.4mg0.1mg
Anthocyanins327mg0mg56mg0mg
Glycemic Index55 (Low)68 (Med)58 (Low)73 (High)

Source: USDA FoodData Central (2024), Journal of Agricultural and Food Chemistry

Variety #1

Black Rice: The Nutritional Champion

Black rice, also called "forbidden rice," was historically reserved for Chinese emperors due to its superior nutrition. Modern science confirms it deserves its royal reputation. Learn more about different rice varieties.

9g
Protein per 100g
4.9g
Fiber per 100g
327mg
Anthocyanins

What Makes Black Rice Special?

Anthocyanins: The Purple Power

The deep purple-black color comes from anthocyanins, the same antioxidant compound found in blueberries and blackberries.

Anthocyanin content: 327mg per 100g (compared to 56mg in red rice, 0mg in brown/white rice). This gives black rice an ORAC value of 8,000+ (antioxidant activity measurement), higher than blueberries (4,000).

Complete Amino Acid Profile

Black rice contains all 9 essential amino acids, making it a high-quality plant protein source (rare for grains).

Protein quality score: PDCAAS 0.69 (digestible protein score), higher than wheat (0.42) and comparable to legumes.

Superior Mineral Content

Highest iron (2.4mg) and zinc (1.8mg) of all rice varieties. One serving provides:

  • 13% Daily Value (DV) of iron (vs 11% in brown rice)
  • 16% DV of zinc (vs 13% in brown rice)
  • 35% DV of magnesium (critical for 300+ bodily functions)
  • 42% DV of manganese (bone health, metabolism)

Health Benefits of Black Rice

Heart Health: Anthocyanins reduce LDL oxidation (bad cholesterol), lower inflammation markers (CRP), and improve arterial flexibility. Studies show 10-15% reduction in cardiovascular disease risk.

Blood Sugar Control: Low GI of 55 + high fiber (4.9g) slows glucose absorption. Studies show 23% lower post-meal blood sugar spikes vs white rice.

Anti-Cancer Properties: Anthocyanins inhibit cancer cell proliferation in lab studies (breast, colon, leukemia). Cyanidin-3-glucoside (C3G) triggers apoptosis (cancer cell death).

Source: Journal of Agricultural and Food Chemistry Vol. 71 (2023), Nutrients Vol. 15 (2023)

Variety #2

Brown Rice: The Whole Grain Gold Standard

Brown rice is simply white rice with the nutrient-dense bran and germ layers intact. This makes it a complete whole grain with superior mineral content. Proper storage methods are crucial for preserving brown rice's natural oils.

143mg
Magnesium
23.4mcg
Selenium
3.9mg
Manganese

Key Nutrients in Brown Rice

Magnesium: The Master Mineral

One serving (195g cooked) provides 86mg magnesium (21% DV), more than any other rice variety.

Why magnesium matters:

  • Required for 300+ enzymatic reactions in the body
  • Regulates blood pressure and blood sugar
  • Supports bone health (works with calcium)
  • Reduces migraine frequency by 40% (studies show)

Selenium: Antioxidant Powerhouse

Brown rice provides 23.4mcg selenium per 100g (32% DV), critical for thyroid function and immune health.

Selenium is a cofactor for glutathione peroxidase, one of the body's most important antioxidant enzymes. Deficiency linked to hypothyroidism, weakened immunity, and increased cancer risk.

B-Vitamin Complex

The bran layer contains thiamin (B1), niacin (B3), and pyridoxine (B6):

  • Thiamin (B1): 0.4mg (33% DV) - energy metabolism
  • Niacin (B3): 5.0mg (31% DV) - cardiovascular health
  • Pyridoxine (B6): 0.5mg (29% DV) - neurotransmitter synthesis

Health Benefits of Brown Rice

Diabetes Prevention: Replacing white rice with brown rice reduces type 2 diabetes risk by 16% (Harvard study, 200,000+ participants). GI of 68 (medium) vs 73 (high) for white rice.

Weight Management: 3.5g fiber per serving promotes satiety and reduces calorie intake by 10-15%. Studies show brown rice eaters weigh 1.4kg less on average.

Digestive Health: Insoluble fiber feeds beneficial gut bacteria, improves bowel regularity, and reduces colon cancer risk by 17%.

Variety #3

Red Rice: The Balanced Middle Ground

Red rice offers a unique nutritional profile between black and brown rice, with distinctive proanthocyanidins (different from black rice anthocyanins). Compare all varieties in our complete rice guide.

58
Glycemic Index
56mg
Anthocyanins
7.2g
Protein

What Makes Red Rice Unique?

Proanthocyanidins (PACs)

Red rice contains proanthocyanidins, a different class of flavonoids than black rice anthocyanins. PACs are the same compounds found in cranberries and grape seeds.

Health benefits: PACs prevent UTIs by blocking bacteria adhesion, improve blood vessel flexibility, and protect against oxidative stress. ORAC value: 4,200 (half of black rice but 2x brown rice).

Balanced Glycemic Response

GI of 58 (low) makes red rice excellent for blood sugar management, slightly better than brown rice (68).

Why it matters: Lower GI = slower glucose absorption = more stable energy = reduced insulin spikes = better metabolic health.

Health Benefits of Red Rice

Cardiovascular Health: PACs improve blood vessel function and reduce arterial stiffness by 12%. Iron content (2.2mg) supports healthy blood cell production.

Antioxidant Protection: ORAC value of 4,200 provides moderate antioxidant protection, reducing free radical damage and inflammation.

Energy & Satiety: 2.9g fiber + low GI provides sustained energy for 3-4 hours without blood sugar crashes.

Variety #4

White Rice: The Quick Energy Source

White rice is brown rice with the bran and germ removed, leaving only the starchy endosperm. This dramatically reduces nutrition but offers unique benefits for specific needs. Explore the differences in our organic vs conventional comparison.

White Rice: Pros & Cons

Advantages

  • Easy digestion: No bran = gentle on sensitive stomachs
  • Quick energy: Rapid glucose absorption for athletes
  • Longer shelf life: 4-5 years vs 6-12 months for brown
  • Mild flavor: Pairs well with strong-flavored dishes
  • Fortified versions: Enriched with B-vitamins, iron

Disadvantages

  • 90% less fiber: Only 0.4g vs 4.9g in black rice
  • High glycemic index: 73 (high) causes blood sugar spikes
  • Low minerals: 80% less magnesium, 88% less iron
  • No antioxidants: 0 anthocyanins, minimal polyphenols
  • Diabetes risk: Regular consumption increases risk by 27%

When White Rice Makes Sense

  • Post-workout recovery: Rapid glucose replenishes glycogen stores quickly
  • Digestive issues: Low-fiber option for IBD, Crohn's, colitis flare-ups
  • Babies & toddlers: Easy to digest, low allergen risk
  • Cultural dishes: Sushi, risotto, paella require white rice texture
Understanding GI

Glycemic Index: Why It Matters

The glycemic index (GI) measures how quickly carbohydrates raise blood sugar. Lower GI = slower, more stable energy. Higher GI = rapid spikes and crashes. Learn about the health benefits of low-GI rice varieties.

Rice GI Comparison

Black Rice55 (Low)
Red Rice58 (Low)
Brown Rice68 (Medium)
White Rice73 (High)

Low GI: 1-55

Slow, sustained energy

Medium GI: 56-69

Moderate glucose rise

High GI: 70+

Rapid blood sugar spike

Health Implications of GI

Low GI Rice (Black, Red) - Best for:

  • Type 2 diabetes or prediabetes (stable blood sugar)
  • Weight management (sustained fullness, reduced cravings)
  • Sustained energy needs (athletes, students)
  • PCOS, insulin resistance (lower insulin response)

Medium GI Rice (Brown) - Best for:

  • General health (balanced nutrition + moderate GI)
  • Active individuals (good energy without rapid spikes)
  • Transitioning from white to low-GI rice

High GI Rice (White) - Best for:

  • Post-workout recovery (rapid glycogen replenishment)
  • Hypoglycemia episodes (quick glucose boost)
  • Digestive flare-ups (easy digestion, low fiber)

⚠️ Daily consumption increases type 2 diabetes risk by 27% (meta-analysis)

Black rice's anthocyanin content (327mg per 100g) rivals the antioxidant capacity of blueberries, making it one of the most nutrient-dense whole grains available. The superior fiber and protein content further distinguish it as a functional food with significant health benefits.

— Journal of Agricultural and Food Chemistry

Experience Superior Nutrition

Try Agriko's black rice, the most nutritionally dense rice on Earth. 9g protein, 4.9g fiber, 327mg anthocyanins per serving.

Shop Black Rice (Forbidden Rice) →
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Explore More About Organic Rice

Now that you understand the nutritional differences between rice varieties, discover the comprehensive guide to all types of organic rice and their unique characteristics. Also learn about sustainable farming practices and proper cooking methods.

Types of Organic Rice →Health Benefits Guide →
References

Scientific Sources & References

  1. 1. USDA FoodData Central (2024). Nutritional data for rice varieties.
  2. 2. Journal of Agricultural and Food Chemistry, Vol. 71 (2023). "Anthocyanin Content and Antioxidant Activity in Pigmented Rice."
  3. 3. Nutrients, Vol. 15 (2023). "Health Benefits of Black Rice Consumption."
  4. 4. Archives of Internal Medicine, Vol. 170 (2010). "White Rice, Brown Rice, and Risk of Type 2 Diabetes." (Harvard study, 200,000+ participants)
  5. 5. European Journal of Clinical Nutrition, Vol. 72 (2018). "Glycemic Index of Rice Varieties."
  6. 6. Journal of Nutritional Biochemistry, Vol. 45 (2022). "Selenium and Thyroid Function."
  7. 7. Food Chemistry, Vol. 325 (2020). "Proanthocyanidin Content in Red Rice."
  8. 8. American Journal of Clinical Nutrition, Vol. 109 (2019). "Whole Grain Consumption and Weight Management."
  9. 9. BMC Medicine, Vol. 19 (2021). "Magnesium Intake and Cardiovascular Health."
  10. 10. Diabetes Care, Vol. 43 (2020). "Glycemic Index and Type 2 Diabetes Risk."
  11. 11. International Journal of Food Sciences and Nutrition, Vol. 73 (2022). "Protein Quality Assessment of Rice Varieties."
  12. 12. Antioxidants, Vol. 11 (2022). "ORAC Values and Health Benefits of Anthocyanin-Rich Foods."
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