Brown rice is a whole grain cereal with a nutty, slightly chewy texture. It can be used in various dishes, including soups, grain salads, and as a substitute for white rice. Brown rice often pairs well with curries, stir-fried vegetables, and autumnal produce.
Nutritionally, brown rice is rich in magnesium, phosphorus, thiamine (vitamin B1), and niacin (vitamin B3). It’s also a source of fibre, copper and vitamin B6.
The fibre in brown rice is mainly insoluble, which aids in digestion and helps prevent constipation by adding bulk to the stool. Additionally, brown rice contains antioxidants and phytonutrients that contribute to its health benefits. Eating whole grains like brown rice has been associated with a lower risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers.
Brown rice is gluten-free, making it suitable for those with a gluten intolerance or coeliac disease.
Toggle with the tables below to compare their nutritional content per 100 g (both cooked and uncooked) and per average portion size. You might be surprised by the differences!
Whole grains are all packed with carbohydrates and dietary fibre (which is a type of carbohydrate) and are naturally low in (saturated) fat. Fibre is important for our health and the prevention of many chronic diseases. That’s why the European Food Safety Authority (EFSA) recommends we eat at least 25 g of fibre per day. Sometimes, you might see whole grains labelled as ‘high in fibre’ or ‘source of fibre’ – but what does that really mean?
% of DRV stands for dietary reference value. DRV stands for dietary reference value. These values estimate how much of a nutrient most healthy people in Europe need each day. Ideally, we should aim to reach 100% of these values daily. Each vitamin and mineral has their own DRV, as set by EFSA.
You might have heard that whole grains are ‘high in,’ ‘rich in,’ or ‘source of’ a certain vitamin or mineral. These term are regulated by EFSA and products must meet specific rules to be considered as such. Here’s how to interpret these contributions:
Store in an airtight container in a cool, dry place. Follow the instructions on the packaging to keep the food good for as long as possible.
Whole grains have a best-before date, meaning that they can often be eaten after that date has passed. If they look, smell, and taste good, and the packaging is also intact, it will most likely be safe.
Follow the instructions on the packaging to cook brown rice. Cooking times can vary depending on the variety and type of brown rice.
As a general rule of thumb, rinse the rice when its raw. Use plenty of water to cook the rice (similar to how you would boil pasta). Bring to boil, then simmer 25-45 minutes and drain the excess water. Rinse the cooked rice again. This 3-step method helps to remove some of the naturally present arsenic in rice. Chronic intake of arsenic via diet and/or drinking water can cause adverse health effects, including cancer of the skin, bladder, and lungs.
White rice is not a whole grain. It has been stripped of its bran and germ, leaving only the starchy endosperm. This process removes many nutrients, including fibre and essential vitamins and minerals.
Learn to identify whole grain products, cook delicious meals, find practical tips for a smooth switch, and much more!
