Table of ContentsView AllTable of ContentsNutritionBrown Rice vs. White RiceHealth BenefitsRisksCooking Directions
Table of ContentsView All
View All
Table of Contents
Nutrition
Brown Rice vs. White Rice
Health Benefits
Risks
Cooking Directions
White rice is a grain of rice that has had its husk, bran, and germ removed. It’s a highly popular food worldwide because it is inexpensive and provides basic nutrition. While white rice has the parts removed that bring many of the health benefits associated with rice, it is often enriched with added nutrients to offset what it lost in the milling process.
This article discusses the health benefits, nutrition facts, and risks of consuming white rice.
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White Rice Nutrition
The nutritional value of white rice differs from other rice varieties because of how it is processed.
Carbohydrate
White rice is considered a refined carbohydrate because it contains low levels ofdietary fiber.While many may think that white rice is considered a simple carbohydrate because it has less fiber, it still falls into the category ofcomplex carbohydratesbecause of its structure.
White rice is digested faster than other complex carbs, such as brown rice, because there is a lack of fiber. In a 100 gram (g) (3.5-ounce) serving, there are 28 total carbs.Almost 80% of white rice’s total dry weight is carbohydrates.
Fiber
There is less than 1 gram of fiber in a 100 g serving of white rice. Because of that, it is often considered less nutritious than brown rice varieties.While white rice is high in carbohydrates and low in fiber, it does contain enough nutrients to be considered a healthier food, especially when it is enriched.
What Does “Enriched” Mean?During the milling process of white rice, it loses many of its essential nutrients. Enriching white rice involves restoring some of the nutrients lost during this process.
What Does “Enriched” Mean?
During the milling process of white rice, it loses many of its essential nutrients. Enriching white rice involves restoring some of the nutrients lost during this process.
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White rice andbrown ricecome from the same plant and are technically the same thing. The key difference is that the bran and germ of brown rice are removed during the milling process to produce white rice. That is what gives it its white color.
Brown rice, on the other hand, remains more intact. The germ and bran are not removed from brown rice. These components hold much of the nutrients and contain high levels of fiber. Brown rice has high levels of insoluble fiber, which helps digestion and prevents constipation.
How to ChooseIf you’re on the fence when choosing the type of rice you want to add to your diet, you have to consider your personal health. Both types offer some nutritional value, but brown rice is the healthier choice. Many people opt for white rice because it is still relatively healthy, and people may prefer the taste or texture to brown rice.
How to Choose
If you’re on the fence when choosing the type of rice you want to add to your diet, you have to consider your personal health. Both types offer some nutritional value, but brown rice is the healthier choice. Many people opt for white rice because it is still relatively healthy, and people may prefer the taste or texture to brown rice.
What Are the Health Benefits of White Rice?
White rice contains several health benefits when eaten as part of a well-rounded diet and in moderation. They include:
Heart Health
White rice can aid inheart healthbecause of its nutrient content. Recent research has found little to no connection between the consumption of white rice and cardiovascular events or conditions.
Enriched white rice also has 20% of your daily folate needs, a nutrient needed for heart health. Getting enoughfolatein your diet has been shown to help reduce the risk ofheart attack,stroke, and other cardiac conditions.
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Plant Compounds
Because the bran and germ are removed from white rice grains, they do not contain many helpful plant compounds. Since white rice does not contain compounds that act asantioxidantswithin the body, it is not a good antioxidant source.
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Vitamins and Minerals
White rice contains several vitamins and minerals the body needs for various processes.
With enriched white rice, you will get more of certain nutrients, such as thiamine (vitamin B1), iron, and folate. These three nutrients help with metabolism and the function of thenervous system, the health of the heart, muscles and production and maintenance of healthy red blood cells, and makinggenetic materialand cell division, respectively.
How to Know If White Rice Is EnrichedMany labels will show the nutritional value of white rice, and some brands may also have the word “enriched” on the package. To choose the most nutritious rice, compare different brand labels.
How to Know If White Rice Is Enriched
Many labels will show the nutritional value of white rice, and some brands may also have the word “enriched” on the package. To choose the most nutritious rice, compare different brand labels.
While rice is a staple in many cultures, consuming it in great amounts does come with some possible health risks, especially for people with certain health disorders.
Diabetes
White rice is higher on theglycemic indexthan many fruits and vegetables because it digests quicker, causing blood sugar levels to rise faster. People who havediabetesneed to manage their blood glucose effectively, and eating too much white rice may lead to unsafe increases in blood sugar.
Research has examined white rice and its effects on health and found that it may even increase the risk of someone developing type 2 diabetes because of where it falls on the glycemic index.
What Is the Glycemic Index?The glycemic index is a food ranking scale that places foods either high or low, depending on how quickly they raise blood sugar levels. Those high on the list raise blood sugar levels more significantly than those low on the list.
What Is the Glycemic Index?
The glycemic index is a food ranking scale that places foods either high or low, depending on how quickly they raise blood sugar levels. Those high on the list raise blood sugar levels more significantly than those low on the list.
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Heavy Metals
Rice of all varieties can absorb heavy metals, such aslead, nickel, andarsenic,from the environment. Brown rice is typically more dangerous in terms of heavy metal content than white because it still has its bran, where heavy metals often accumulate.
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Antinutrients
An antinutrient is a compound or substance that makes it harder for the body to absorb essential vitamins and minerals from food. There are no antinutrients in white rice.
The bran of rice contains an antinutrient known asphytic acid, which is removed when milling to make white rice. Because of that, brown rice is more of a risk when it comes to antinutrients than white.
How to Cook and Eat White Rice
Cooking white rice can be a simple process, and there are many versatile ways to add rice to your diet. The best way to cook is to either steam or boil the rice.
Rinse rice before preparing, which involves:
The cooking process for both after the rice has been cleaned is as follows:
SteamingPlace rice and cold water into steamer.Turn heat to high.Cover and cook for 20 minutes.Turn off heat and let the rice sit covered for 5 minutes.Fluff rice and serve.BoilingCombine rice and water in a pot.Bring to a boil.Cover and simmer on low heat for 18–20 minutes.Turn off heat and let rice sit covered for 10 minutes.Fluff rice and serve.
SteamingPlace rice and cold water into steamer.Turn heat to high.Cover and cook for 20 minutes.Turn off heat and let the rice sit covered for 5 minutes.Fluff rice and serve.
Place rice and cold water into steamer.
Turn heat to high.
Cover and cook for 20 minutes.
Turn off heat and let the rice sit covered for 5 minutes.
Fluff rice and serve.
BoilingCombine rice and water in a pot.Bring to a boil.Cover and simmer on low heat for 18–20 minutes.Turn off heat and let rice sit covered for 10 minutes.Fluff rice and serve.
Combine rice and water in a pot.
Bring to a boil.
Cover and simmer on low heat for 18–20 minutes.
Turn off heat and let rice sit covered for 10 minutes.
Once the rice has been cooked to your liking, you can enjoy it in a variety of ways, including:
Dietary Tips
Water to Rice Ratio
To cook white rice successfully, it’s important to get the water-to-rice ratio correct. As a general rule, you should use two parts water to one part rice.
Cooking directions for different brands of rice will vary slightly, so if you’re unsure how to cook it, check the directions label on your chosen brand.
Summary
White rice is not the healthiest food option, but it does provide carbohydrates for energy, as well as some essential vitamins and minerals, such as thiamine, selenium, and manganese. One of its most notable nutrients, folate, can aid in heart health. People with a high risk of cardiovascular events may benefit from a moderate amount of white rice in their diet.
White rice is a popular staple food globally, and its versatility and value make it so desirable. Cooking white rice is a simple process, and it can be ready in under 30 minutes.
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10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture Agricultural Research Service.Rice, white, long-grain, regular, unenriched, cooked without salt.U.S. Department of Agriculture Agricultural Research Service.Rice, white, short-grain, raw, unenriched.National Cancer Institute.Definition of enriched food.Harvard School of Public Health.The nutrition source: Fiber.Saleh ASM, Wang P, Wang N, Yang L, Xiao Z.Brown rice versus white rice: Nutritional quality, potential health benefits, development of food products, and preservation technologies.Compr Rev Food Sci Food Saf.2019 Jul;18(4):1070-1096. doi:10.1111/1541-4337.12449Krittanawong C, Tunhasiriwet A, Zhang H, Prokop LJ, Chirapongsathorn S, Sun T, Wang Z.Is white rice consumption a risk for metabolic and cardiovascular outcomes? A systematic review and meta-analysis.Heart Asia.2017 Aug 31;9(2):e010909. doi:10.1136/heartasia-2017-010909Wang Y, Jin Y, Wang Y, Li L, Liao Y, Zhang Y, Yu D.The effect of folic acid in patients with cardiovascular disease: A systematic review and meta-analysis.Medicine (Baltimore).2019 Sep;98(37):e17095. doi:10.1097/MD.0000000000017095Sasaki S.Rice and prevention of type 2 diabetes: Narrative review of epidemiologic evidence.J Nutr Sci Vitaminol (Tokyo).2019;65(Supplement):S38-S41. doi:10.3177/jnsv.65.S38Rahman MA, Rahman MM, Reichman SM, Lim RP, Naidu R.Heavy metals in Australian grown and imported rice and vegetables on sale in Australia: health hazard.Ecotoxicol Environ Saf.2014 Feb;100:53-60. doi:10.1016/j.ecoenv.2013.11.024Perera I, Seneweera S, Hirotsu N.Manipulating the phytic acid content of rice grain toward improving micronutrient bioavailability.Rice (N Y).2018 Jan 11;11(1):4. doi:10.1186/s12284-018-0200-y
10 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture Agricultural Research Service.Rice, white, long-grain, regular, unenriched, cooked without salt.U.S. Department of Agriculture Agricultural Research Service.Rice, white, short-grain, raw, unenriched.National Cancer Institute.Definition of enriched food.Harvard School of Public Health.The nutrition source: Fiber.Saleh ASM, Wang P, Wang N, Yang L, Xiao Z.Brown rice versus white rice: Nutritional quality, potential health benefits, development of food products, and preservation technologies.Compr Rev Food Sci Food Saf.2019 Jul;18(4):1070-1096. doi:10.1111/1541-4337.12449Krittanawong C, Tunhasiriwet A, Zhang H, Prokop LJ, Chirapongsathorn S, Sun T, Wang Z.Is white rice consumption a risk for metabolic and cardiovascular outcomes? A systematic review and meta-analysis.Heart Asia.2017 Aug 31;9(2):e010909. doi:10.1136/heartasia-2017-010909Wang Y, Jin Y, Wang Y, Li L, Liao Y, Zhang Y, Yu D.The effect of folic acid in patients with cardiovascular disease: A systematic review and meta-analysis.Medicine (Baltimore).2019 Sep;98(37):e17095. doi:10.1097/MD.0000000000017095Sasaki S.Rice and prevention of type 2 diabetes: Narrative review of epidemiologic evidence.J Nutr Sci Vitaminol (Tokyo).2019;65(Supplement):S38-S41. doi:10.3177/jnsv.65.S38Rahman MA, Rahman MM, Reichman SM, Lim RP, Naidu R.Heavy metals in Australian grown and imported rice and vegetables on sale in Australia: health hazard.Ecotoxicol Environ Saf.2014 Feb;100:53-60. doi:10.1016/j.ecoenv.2013.11.024Perera I, Seneweera S, Hirotsu N.Manipulating the phytic acid content of rice grain toward improving micronutrient bioavailability.Rice (N Y).2018 Jan 11;11(1):4. doi:10.1186/s12284-018-0200-y
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture Agricultural Research Service.Rice, white, long-grain, regular, unenriched, cooked without salt.U.S. Department of Agriculture Agricultural Research Service.Rice, white, short-grain, raw, unenriched.National Cancer Institute.Definition of enriched food.Harvard School of Public Health.The nutrition source: Fiber.Saleh ASM, Wang P, Wang N, Yang L, Xiao Z.Brown rice versus white rice: Nutritional quality, potential health benefits, development of food products, and preservation technologies.Compr Rev Food Sci Food Saf.2019 Jul;18(4):1070-1096. doi:10.1111/1541-4337.12449Krittanawong C, Tunhasiriwet A, Zhang H, Prokop LJ, Chirapongsathorn S, Sun T, Wang Z.Is white rice consumption a risk for metabolic and cardiovascular outcomes? A systematic review and meta-analysis.Heart Asia.2017 Aug 31;9(2):e010909. doi:10.1136/heartasia-2017-010909Wang Y, Jin Y, Wang Y, Li L, Liao Y, Zhang Y, Yu D.The effect of folic acid in patients with cardiovascular disease: A systematic review and meta-analysis.Medicine (Baltimore).2019 Sep;98(37):e17095. doi:10.1097/MD.0000000000017095Sasaki S.Rice and prevention of type 2 diabetes: Narrative review of epidemiologic evidence.J Nutr Sci Vitaminol (Tokyo).2019;65(Supplement):S38-S41. doi:10.3177/jnsv.65.S38Rahman MA, Rahman MM, Reichman SM, Lim RP, Naidu R.Heavy metals in Australian grown and imported rice and vegetables on sale in Australia: health hazard.Ecotoxicol Environ Saf.2014 Feb;100:53-60. doi:10.1016/j.ecoenv.2013.11.024Perera I, Seneweera S, Hirotsu N.Manipulating the phytic acid content of rice grain toward improving micronutrient bioavailability.Rice (N Y).2018 Jan 11;11(1):4. doi:10.1186/s12284-018-0200-y
U.S. Department of Agriculture Agricultural Research Service.Rice, white, long-grain, regular, unenriched, cooked without salt.
U.S. Department of Agriculture Agricultural Research Service.Rice, white, short-grain, raw, unenriched.
National Cancer Institute.Definition of enriched food.
Harvard School of Public Health.The nutrition source: Fiber.
Saleh ASM, Wang P, Wang N, Yang L, Xiao Z.Brown rice versus white rice: Nutritional quality, potential health benefits, development of food products, and preservation technologies.Compr Rev Food Sci Food Saf.2019 Jul;18(4):1070-1096. doi:10.1111/1541-4337.12449
Krittanawong C, Tunhasiriwet A, Zhang H, Prokop LJ, Chirapongsathorn S, Sun T, Wang Z.Is white rice consumption a risk for metabolic and cardiovascular outcomes? A systematic review and meta-analysis.Heart Asia.2017 Aug 31;9(2):e010909. doi:10.1136/heartasia-2017-010909
Wang Y, Jin Y, Wang Y, Li L, Liao Y, Zhang Y, Yu D.The effect of folic acid in patients with cardiovascular disease: A systematic review and meta-analysis.Medicine (Baltimore).2019 Sep;98(37):e17095. doi:10.1097/MD.0000000000017095
Sasaki S.Rice and prevention of type 2 diabetes: Narrative review of epidemiologic evidence.J Nutr Sci Vitaminol (Tokyo).2019;65(Supplement):S38-S41. doi:10.3177/jnsv.65.S38
Rahman MA, Rahman MM, Reichman SM, Lim RP, Naidu R.Heavy metals in Australian grown and imported rice and vegetables on sale in Australia: health hazard.Ecotoxicol Environ Saf.2014 Feb;100:53-60. doi:10.1016/j.ecoenv.2013.11.024
Perera I, Seneweera S, Hirotsu N.Manipulating the phytic acid content of rice grain toward improving micronutrient bioavailability.Rice (N Y).2018 Jan 11;11(1):4. doi:10.1186/s12284-018-0200-y
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