How much fiber in brown rice? Does brown rice have a greater amount of dietary fiber than white rice? There are so many types of rice and ways to consume it…Brown, white, wild, jasmine, basmati, rice bread, rice crackers, rice cake… Which is the best source of dietary fiber though?
What are our daily fiber requirements?
We should consume at least 14 grams of fiber per 1000 kcal per day for greater health benefits.
So, on a 2000 calorie diet, we should consume about 28 gr of fiber.
If you consume fewer calories, you need less dietary fiber. On the contrary, if you consume more calories, you better increase your daily fiber intake, as well.
Food rich in fiber, such as rice, can help you meet the daily fiber requirements.
Other foods that promote a high fiber diet are legumes, vegetables, whole grains, nuts, seeds, and fruits.
For instance, even a banana contains a great amount of fiber. Up to 14% DV (Daily Value).
How much fiber in brown rice?
According to the US Department of Agriculture (USDA), brown rice contains a great amount of fiber.
Just 100 grams of cooked brown rice contains 1.6 gr of fiber.
Hence, a cup of brown rice contains about 3.1 gr of fiber. That’s 11% DV.
As you can see fiber in brown rice significantly contributes to our daily fiber intake.
Remember…Eat brown rice as it’s very rich in fiber.
How much fiber in white rice?
The fiber content of white rice is less than brown rice. Although both types of rice have about the same calories!
Brown vs white rice
Brown rice is more nutritious food, as it’s a whole-grain.
On the contrary, white rice comes from brown rice after removing the bran and germ. Unfortunately, these are the most nutrient parts. They contain the most minerals and fiber.
On the other hand, brown rice has more calories and fat than white rice.
Is white rice a good source of fiber?
Although white rice has bran and germ removed, it continues to be a fiber-rich food.
100 grams of cooked white rice contains about 1 gram of fiber.
Practically, a cup of rice contains about 1.9 gr of fiber. It’s 6% DV.
That’s significantly less than the whole-grain brown rice, but still can help you meet the daily fiber requirements.
Does Basmati rice have fiber?
Basmati rice is a variety of long-grained rice. It originates from the Himalayas. It’s part of many Asian traditional cuisines.
Seems like white Basmati rice has a decent dietary fiber content.
100 grams of cooked basmati rice has only 0.4 grams of fiber. Furthermore, uncooked Basmati rice has 2 gr of fiber per 100 gr.
On the other hand, whole-grain Basmati rice is particularly rich in fiber. Just 100 gr contains 4.4 gr of fiber.
Remember…Always prefer whole-grain rice varieties. Brown rice is more nutritional. Whole-grain varieties contain more minerals and fiber.
How much fiber in Jasmine rice?
Another famous rice variety is Jasmine rice variety. It’s also a long-grain rice variety. Originates from Thailand. Moreover, jasmine rice is part of many southeast Asian cuisines.
Cooked white Jasmine rice contains also 0.4 gr of fiber per 100 gr. It isn’t considered much.
Uncooked white Jasmine rice has about 2 gr of fiber per 100 gr.
If you can find brown Jasmine rice prefer it. Brown Jasmine rice contains about 4.4 gr of fiber per 100 gr.
Remember… Prefer whole-grain Jasmine rice. It has more than double fiber content than white Jasmine rice.
Does brown rice contain soluble or insoluble fiber?
Whole-grain brown rice contains insoluble dietary fiber.
Insoluble fiber dissolves in water. This type of fiber absorbs water, helping people with constipation.
How much fiber in wild rice?
Wild rice is an excellent choice. It’s very nutritional and also tastes great.
Additionally, wild rice is a very good source of fiber. It contains 6.2 grams of fiber per 100 gr. Just a cup of wild rice can provide us with 35% DV.
Commonly you’ll find wild rice mixed with other types of rice, such as brown rice.
Remember…Always look at the nutrition facts label. Prefer rice-packages with a greater percentage of wild rice.
Fiber content of other rice products
There are so many products in the market that contain rice. But what’s their fiber content?
What’s the amount of fiber in rice crackers?
Most rice crackers don’t contain any fiber. They are highly processed food.
If you like them, at least look at the nutrition facts label.
Most noteworthy, there are rice crackers that come from whole-grain rice. They may have up to 7 grams of fiber per 100 gr.
Remember…Most rice crackers contain little to no fiber.
What’s the amount of fiber in rice flour?
You can use rice flour to many recipes.
Keep in mind that white rice flour has about 2.4 gr of fiber per 100 gr.
Moreover, whole-grain brown rice contains about 4.6 gr of fiber per 100 gr. That’s 16% DV.
What’s the dietary fiber content of rice bread?
Rice bread is also rich in fiber.
It contains about 4.9 gr of fiber per 100 gr.
Practically, a slice of rice bread has up to 2.1 gr of dietary fiber.
Hence, brown rice bread is considered a very good source of dietary fiber.
What about rice bran bread?
Additionally, there are some types of rice bread, that are marketed as “rice bran bread”.
As the bran of rice is the most fibrous part of the seed, rice bran bread contains even more fiber per 100 grams.
Hence, 100 gr of rice bran bread contains about 5.3 gr of fiber.
What’s the fiber content of rice cakes?
Another popular rice bakery product is rice cake.
The fiber content depends on the type of rice and the processing method.
Most commercial rice cakes contain no fiber though.
Of course, there are some rice cakes, that are made by whole-grain brown rice. In such a case, the fiber content of the rice cake is about 2.9 gr per 100 gr.
Remember…Look at the nutrition facts label, just to be sure.