Fiber in rice can help us meet our daily needs. White rice has 1 g, whereas brown rice has 1.6 g of fiber per 100g. Wild rice has by far the high fiber content, though. It has 6.2 g of fiber per 100g. A serving provides 35% of the DV.
How much fiber do we need a day?
We should consume at least 28 grams of fiber on a 2,000-calorie diet. Even much higher doses are considered pretty safe.
Fiber may lower high blood pressure and serum cholesterol levels. Also, it may improve insulin sensitivity and glucose levels, enhance immune function, help lose weight, and maintain a healthy body weight.[1]
Only plants are rich in fiber, though. Beans, legumes, vegetables, whole grains, nuts, seeds, and fruits are excellent sources of fiber. Beans are, by far, the richest foods in fiber. For instance, a serving of lentils, chickpeas, or soybeans can provide up to 55% of the Daily Value (DV).
How much fiber in brown rice?
Brown rice is an excellent dietary source of fiber. Cooked brown rice contains 1.6 grams of fiber per 100g. A cup of brown rice contains about 3.1 grams of fiber. This amount is 11% of the DV.[2]
Even brown rice flour is high in fiber. It contains 2.8 grams of fiber per 100g.
Furthermore, brown rice chips, cakes, crackers, or bread contain about 4.2 grams of fiber per 100g. A small serving of 2 rice cakes provides 0.76 grams of fiber, or close to 3% of the DV. A large slice of rice bread contains 1.85 grams of fiber, or almost 7% of the DV.
Hence, brown rice consumption contributes to our daily fiber intake.
How much fiber in white rice?
White rice has a much lower fiber content than brown rice. The bran and germ are removed from the rice seed. These are the richest parts in fiber, though.
White rice has approximately 1 gram of fiber per 100g. A cup of cooked white rice contains about 1.9 grams of fiber, or 6% of the DV. In fact, white rice has 76% less fiber than brown rice.
Some rice varieties have an even lower fiber content, though. For instance, there are white medium-grain rice varieties containing only 0.3 grams of fiber per 100g!
White rice flour has between 0.5 and 2.4 grams of fiber per 100g. The fiber content depends on the rice variety and the processing methods.
In fact, most products containing white rice have a moderate amount of fiber:
- Rice noodles have 1 g of fiber per 100g. A cup contains 1.75 grams of fiber, or 6% of the DV.
- Rice flakes have 0.7 g of fiber per 100g. A cup has only 0.19 grams of fiber.
- Rice milk has a moderate amount of fiber. It contains only 0.73 grams of fiber per cup.
- White rice crackers have no fiber.
Fiber content of Basmati variety
Basmati rice is a variety of long-grained rice. It originates from the Himalayas. It’s part of many Asian traditional cuisines. White Basmati rice has a decent dietary fiber content. It has 0.4 grams of fiber per 100g. On the other hand, whole-grain Basmati rice is particularly rich in fiber. It contains 4.4 grams of fiber per 100g.
Fiber in Jasmine variety
Another favorite rice variety is Jasmine. It’s also a long-grain rice variety. It originates from Thailand. Cooked white Jasmine rice also contains 0.4 grams of fiber per 100g. If you can find brown Jasmine rice, prefer it. Brown Jasmine rice contains about 4.4 grams of fiber per 100g.
Brown rice is more than fiber!
As a rule of thumb, prefer consuming brown rice. Not only is it much higher in fiber, but it also has a better nutritional value. Brown rice contains less sugar, whereas it’s richer in minerals, such magnesium, iron, phosphorus, calcium, potassium, and zinc. However, brown rice has more calories and fat than white rice.
You can eat brown rice at dinner. It supports weight loss and a good night’s sleep. But, the best time of the day to eat rice for weight loss is after intense exercise!
How much fiber does wild rice have?
Wild rice is an excellent dietary source of fiber. Actually, it’s the richest type of rice in fiber. Wild rice contains 6.2 grams of fiber per 100g. Just a cup of wild rice can provide 35% of the DV.
You can find wild rice mixed with other types of rice, such as brown rice. You’ll find a wide variety of wild rices on Amazon.
Is rice soluble or insoluble fiber?
Rice contains both soluble and insoluble fiber. However, it’s about 92% insoluble fiber. Only 8% of the total fiber content of rice is soluble fiber.[3]
Insoluble fiber doesn’t dissolve in the water. It absorbs water, making the stool softer. It helps defecation. On the other hand, soluble fiber dissolves in the water, turning to a gel. It slows down digestion. It’s filling and supports weight loss.
