The 5 Healthiest Rice Choices and Their Surprising Benefits (2025)

1. Brown Rice

1 cup—equivalent to 195 grams (g)—of cooked brown rice provides:

• Calories: 215 kilocalories (kcal)
• Carbohydrates: About 45 g
• Protein: 5 g
• Fat: 1.8 g
• Fiber: 3.5 g
• Sugars: 0 g
• Sodium: 10 milligrams (mg)
• Magnesium: 83 mg
• Iron: 1 mg
• Manganese: 1.8 mg
• Phosphorus: 150 mg
• Thiamine (vitamin B1): 0.2 mg
• Niacin (vitamin B3): 2.6 mg
• Folate (vitamin B9): 8 micrograms (mcg)

The health benefits of brown rice include:

• Supports digestion and gut health
• Provides antioxidants and essential minerals
• Maintains stable blood sugar levels
• Supports heart health due to its magnesium content
  

Brown rice is the most common color of whole-grain rice, which is rice that has not been milled or polished to remove the bran and germ. Besides brown, whole-grain rice comes in colors such as black, gold, red, and violet. Brown rice is now sold in varieties such as long-grain basmati and brown jasmine.

Brown rice has a nutty, slightly chewy taste and texture.

Brown rice is high in fiber, and releases sugars slowly, giving it a lower glycemic index value than white rice. This makes it a better choice for people with diabetes. Brown rice is linked to a lower risk of type 2 diabetes, while white rice is associated with a higher risk.

Brown rice has been associated with lowered levels of colon cancer. This may be because of its high fiber content since fiber attaches to cancer-causing (carcinogenic) substances, helping remove them from the body and keeping them from attaching to cells in the colon.

The bran oil in brown rice can help reduce LDL ("bad") cholesterol levels.

2. Black Rice

1 cup (180 g) of cooked black rice provides:

• Calories: 200 kcal
• Carbohydrates: 43 g
• Protein: 5 g
• Fat: 1.5 g
• Fiber: 3 g
• Sugars: 0 g
• Sodium: 0 mg
• Iron: 1 mg
• Magnesium: 70 mg
• Manganese: 1.2 mg
• Phosphorus: 150 mg
• Zinc: 1.2 mg

The health benefits of black rice include:

• Helps to fight inflammation: Black rice is high in anthocyanins, a type of antioxidant (also found in blueberries) that gives it its dark color.
• Supports digestion and gut health: Black rice is rich in fiber.
• Helps regulate blood sugar: The whole grain structure slows down sugar absorption.
• Supports heart health: It contains beneficial compounds that may help lower cholesterol.

Similar to brown rice, the bran and germ layers of black rice are intact. It has a mild nutty, slightly sweet flavor.

Like brown rice, black rice causes blood sugar to rise more slowly instead of spike.

Black rice has more agents associated with cancer prevention than any other assortment of rice.

3. Red Rice

One cup of cooked red rice provides:

• Calories: 215 kcal
• Carbohydrates: 45 g
• Protein: 5 g
• Fat: 1.6 g
• Fiber: 3 g
• Sugars: 0 g
• Sodium: 6 mg
• Iron: 1 mg
• Magnesium: 78 mg
• Manganese: 1.4 mg
• Phosphorus: 160 mg
• Zinc: 1 mg

The health benefits of red rice include:

• Helps reduce inflammation and protect cells: The proanthocyanidins (type of polyphenol, compounds known for their antioxidant and anti-inflammatory properties) in red rice may help modulate the inflammatory response and help protect against type 2 diabetes, cardiovascular disease (disease of the heart and blood vessels), and some cancers.
• Supports heart health: It contains fiber and beneficial compounds that may lower cholesterol.
• Regulates blood sugar: It's whole-grain structure slows sugar absorption.
• Rich in minerals: It is high in magnesium and manganese, which support bone health and metabolism.

Red rice is a whole grain with a savory, nutty flavor, and a slightly chewy texture.

Like black rice, red rice gets its color from anthocyanins and offers the antioxidant benefits that come with it.

The proanthocyanidins in red rice may help modulate the inflammatory response and help protect against type 2 diabetes, cardiovascular disease, and some cancers.

The magnesium in red rice is important for regulating blood pressure and may help lower the risk of heart attack.

4. Wild Rice

One cup of cooked wild rice provides:

• Calories: 166 kcal
• Carbohydrates: 35 g
• Protein: 6.5 g
• Fat: 0.6 g
• Fiber: 3 g
• Sugars: 1 g
• Sodium: 5 mg
• Iron: 1 mg
• Magnesium: 52 mg
• Manganese: 1.3 mg
• Phosphorus: 134 mg
• Zinc: 1.3 mg

The health benefits of wild rice include:

• Good source of protein: It has more protein per serving than brown, black, or red rice.
• Helps fight oxidative stress: This is due to the antioxidants found in wild rice.
• Supports heart health: It is high in fiber and low in fat, which may help lower cholesterol.
• Low in calories: It is lower in calories than brown, black, and red rice.

While called rice, wild rice is actually a semiaquatic grass. It is long, slender, and dark brown, with a nutty flavor and chewy texture. Wild rice is a whole grain.

Wild rice is much higher in antioxidants than white rice, and has a slightly higher protein content.

5. Enriched White Rice

One cup of cooked enriched white rice provides:

• Calories: 205 kcal
• Carbohydrates: 45 g
• Protein: 4.3 g
• Fat: 0.4 g
• Fiber: 0.6 g
• Sugars: 0 g
• Sodium: 0 mg
• Iron: 1.9 mg
• Magnesium: 19 mg
• Manganese: 0.7 mg
• Phosphorus: 68 mg
• Thiamine (B1): 0.3 mg
• Niacin (B3): 2.3 mg
• Folate (B9): 90 mcg

White rice is refined, meaning the bran and germ are removed. This removes nutrients such as dietary fiber, iron, and many B vitamins.

White rice is often "enriched," meaning some nutrients, such as iron and B vitamins, are added back to it but at a fraction of the amount. It still lacks in dietary fiber.

White rice, including enriched white rice, is generally considered less nutritious than other rice varieties, but it does contain some protein, vitamins, and minerals. It can be a part of a healthy eating plan when eaten in moderation and as part of a balanced meal.

White rice is a higher GI food, which means it causes a quick rise in blood sugar.

Are Packaged Rice Blends Healthy?

It's important to look at nutrition labels if you are choosing packaged rice products.

There are a lot of options available, from plain rice to mixes that include other ingredients and spices. Some packaged rice products contain a lot of sodium and/or have added sugar, so read the nutrition labels closely.

Which Type Is Right for You?

The best type of rice to choose depends on your dietary needs, your taste preferences, what you are making, and more.

Whole-grain rice is generally more nutritious than white rice or other refined rice. You can find whole-grain rice in a number of varieties and colors. For most people, whole-grain rice of some sort is healthier than white.

However, while dietary fiber is typically considered good for your health, some people cannot tolerate it well. White rice is easier to digest partly because of its lower fiber content. For this reason, it may be better than whole-grain rice for people experiencing flare-ups with digestive conditions such as irritable bowel syndrome (IBS) or the autoimmune condition inflammatory bowel disease (IBD).

Other Tips for Choosing Healthy Rice

Remember to pair rice with other nutritious foods, such as fruits and vegetables, lean proteins, nuts, and healthy plant-based fats, to create balanced meals.

Keep portion size in mind. One serving of rice contains about 15 grams of carbohydrates.

How you cook the rice matters too. For instance, soaking and rinsing rice before you cook it may lower its GI value, making it healthier. Cooking rice with coconut oil, or adding lemon juice or vinegar to the cooking water may also help lower the GI value of the rice.

Looking up the GI value of the rice you are choosing is best, but generally speaking, the more colorful varieties of rice have lower GI values.

Summary

All rice can be a part of a nutritious, balanced diet, but some varieties have more health benefits than others.

Whole grain rice, such as brown, black, red, and wild rice, contain fiber, protein, antioxidants, and many other beneficial nutrients. Unless you require a low-fiber diet, try to choose these options more often than white rice.

Enriched white rice can be enjoyed in moderation, but is lower in fiber, and has been stripped of a large portion of its beneficial nutrients (though a fraction are added back). It can cause blood sugar to spike more quickly than whole grain options.