How much fiber is in brown, white & wild rice?

Rice is a goof source of fiber. Brown rice and brown rice products can help us meet our daily needs. A serving provides up to 11% of the DV. In contrast, white rice is poor in fiber. It has 76% less fiber than brown rice!

How much fiber do we need a day?

We should consume at least 28 grams of fiber per 2,000 kcal. Even much higher doses are considered pretty safe.

Only plants are rich in fiber, though. Beans, legumes, vegetables, whole grains, nuts, seeds, and fruits are excellent sources.

Beans are, by far, the richest foods in fiber. For instance, a serving of lentilschickpeas, or soybeans can provide up to 55% of the Daily Value (DV).

How much fiber is in brown rice?

Brown rice contains high amounts of fiber. Cooked brown rice contains 1.6 g of fiber per 100g. A cup of brown rice contains about 3.1 g of fiber. This amount is 11% of the DV.[1]

Brown rice significantly contributes to our daily fiber intake.

Brown rice flour contains 2.8 g of fiber per 100g.

Furthermore, brown rice chips, cakes, crackers, or bread contain about 4.2 g of fiber per 100g. A small serving of 2 cakes provides 0.76 g of fiber, or close to 3% of the DV. A large slice of rice bread contains 1.85 g of fiber, or almost 7% of the DV.

How much fiber is 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 g of fiber per 100g. A cup of cooked white rice contains about 1.9 g of fiber, or 6% of the DV. In fact, white rice has 76% less fiber than brown rice.

Certain rice varieties have an even lower fiber content, though. For instance, there are white medium-grain rice varieties containing only 0.3 g of fiber per 100g! You should avoid them. Following a high-fiber diet has many healthy benefits.

White rice flour has between 0.5 and 2.4 g 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 g of fiber, or 6% of the DV.
  • Rice flakes have 0.7 g of fiber per 100g. A cup has only 0.19 g of fiber.
  • Rice milk has a moderate amount of fiber. It contains only 0.73 g of fiber per cup.
  • White rice crackers have no fiber.

Basmati

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 g of fiber per 100g. On the other hand, whole-grain Basmati rice is particularly rich in fiber. It contains 4.4 g of fiber per 100g.

Jasmine

Another favorite rice variety is Jasmine. It’s also a long-grain rice variety. It originates from Thailand. Jasmine rice is part of many southeast Asian cuisines.

Cooked white Jasmine rice also contains 0.4 g of fiber per 100g. If you can find brown Jasmine rice, prefer it. Brown Jasmine rice contains about 4.4 g of fiber per 100g.

Brown vs white rice

As a rule of thumb, prefer consuming brown rice. Not only it’s much richer in fiber, but also, it has a better nutritional value. Brown rice contains less sugar, but also, it’s richer in minerals, such magnesium, iron, phosphorus, calcium, potassium, and zinc. On the other hand, brown rice has more calories and fat than white rice.

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.[2]

How much fiber is in wild rice?

Wild rice is an excellent dietary source of fiber. It contains 6.2 g of fiber per 100g. Just a cup of wild rice can provide us with 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 mainly soluble or insoluble fiber?

Rice contains both soluble and insoluble fiber. However, it’s particularly high in insoluble fiber. 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 water, turning to a gel. It slows down digestion. It’s filling and supports weight loss.