Nutrition Information of Rice

Rice is a cereal grain and grown as an annual plant. Because of the nutritional value of rice and its high complex carbohydrate content, it is considered an essential staple food for many parts of the world, especially tropical regions. There are several forms of the grain; however, white and brown are the most common. In addition, various types of rice are available, including long-grain, medium-grain and short-grain. There are many ways to prepare the grain, including boiling and frying. A serving is ½ cup or the equivalent of 1/2 a baseball.

Calories

• One serving of brown rice contains 108 calories and 8 calories from fat. In addition, 1 g of both polyunsaturated and monounsaturated fat is present for a total of 3 percent fat, based on a 2,000-calorie diet. On the other hand, a serving of white rice has 97 calories and only .2g of total fat.

Starch

• The U.S. Department of Agriculture (USDA) classifies rice as a starchy grain. A serving of brown rice holds 21.8 g of carbohydrates or 7 percent of the daily value. There are 22.3 g of carbohydrates in a serving of white rice. Since white rice is simply brown rice stripped of the germ and inner husk, the amount of dietary fiber in each form is different. Brown contains 1.6 g of fiber while white only has .3 g.

Cholesterol and Protein

• No cholesterol is present in either form of the grain. While 2.5 g of protein is available in brown, 2.1 g is present in white rice.

Vitamins and Minerals

• Brown rice is a better source of vitamins and minerals. Both forms of rice contain similar amounts of potassium, sodium and calcium. However, brown holds 42 mg of magnesium, while there only 7 mg are found in white rice. In addition, brown rice offers niacin, folate and riboflavin in significantly higher levels than white rice. Both Vitamin K and betaine are found in brown rice, but not in white.

Warning

• Always check the expiration dates of rice. White rice is good for up to 1 year; brown rice, 6 months.