Key Takeaways

Whole grain rice, such as brown, black, red, and wild rice, contains fiber, protein, antioxidants, and many other beneficial nutrients.

Unless you require a low-fiber diet, choose these options more often than white rice.

Enriched white rice can be enjoyed in moderation, but it is lower in fiber and has had a portion of its beneficial nutrients removed. It can cause blood sugar to spike more quickly than whole-grain options.

All rice has some good-for-you nutrients, but its nutrition can vary based on the type, how it’s grown, and how it’s cooked. Brown rice usually comes out ahead; it’s higher in fiber and has a lower glycemic index, so it helps keep blood sugar steady.

Comparison Chart Side-by-Side Nutritional Value Per 1 Cup Cooked Rice Nutrient Brown Rice Bl

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