Rice is a staple food in many cultures and a primary source of carbohydrates worldwide. It also offers essential nutrients like B vitamins, magnesium, zinc, and selenium. As a naturally gluten-free grain, rice is also safe for individuals with celiac disease or gluten intolerance.

However, not all rice types are created equal. The nutritional profile of rice can vary based on the type, how it’s processed, and where it’s grown. Some varieties retain more fiber and protein, while others are stripped of these nutrients through milling.

Let’s explore five healthy rice options that go beyond white rice and support a more nutrient-balanced diet.

1. Brown Rice

Brown rice is considered a whole grain because it retains the bran and germ layers, which are rich in fiber and nutrients. A half-cup of cooked medium-grain brown rice provides approximately 109 calories, 23 grams of carbohydrates, 2.3 grams of protein, and 1.8 grams of fiber.

It has a moderate glycemic index, which means it causes a slower rise in blood sugar compared to refined grains. That makes brown rice a suitable choice for people seeking to manage blood sugar when paired with a balanced meal.

However, one drawback is that brown rice tends to accumulate more arsenic than white rice, as this metal is found in the grain’s outer layers. Although small amounts are generally not dangerous in the short term, regular long-term exposure may increase certain health risks. Cooking brown rice in excess water and draining it can help lower arsenic content.

2. Black Rice

Known for its striking dark color, black rice is rich in anthocyanins—powerful antioxidants also found in berries. These compounds may help reduce inflammation and support heart health.

A half-cup of cooked black rice contains about 82 calories, 17.2 grams of carbohydrates, 3.3 grams of protein, and 1.5 grams of fiber. It's also a good source of B vitamins and minerals like magnesium and selenium.

To get the most benefit, choose minimally processed or whole-grain black rice, as excessive milling can significantly reduce its antioxidant levels.

3. Red Rice

Red rice gets its color from the same antioxidant compounds found in black rice. It offers a slightly nutty flavor and is enjoyed in parts of Asia and Europe. The darker the rice, the more anthocyanin content it’s likely to have.

Half a cup of cooked red rice contains around 92 calories, 19 grams of carbohydrates, 2.1 grams of protein, and less than 1 gram of fiber. Though lower in fiber than brown or wild rice, it still provides more nutrients than standard white rice.

4. Purple Rice

Often referred to as a mix between black and red rice, purple rice has a naturally sweet taste and is rich in anthocyanins. It offers similar health benefits to other pigmented rice types, such as antioxidant protection and potential blood sugar regulation.

A half-cup of cooked purple rice yields about 90 calories, 19 grams of carbs, 2 grams of protein, and 1 gram of fiber.

In a small clinical study, bread made with purple rice resulted in a lower post-meal blood glucose response compared to white rice bread. However, the sample size was limited, and further research is needed.

5. Wild Rice

Though it resembles traditional rice, wild rice is actually the seed of an aquatic grass. It stands out for its higher protein content and lower fat compared to other rice types. A half-cup of cooked wild rice provides 83 calories, 17.5 grams of carbs, 3.3 grams of protein, and 1.5 grams of fiber.

Wild rice also contains more resistant starch, a type of carbohydrate that isn’t fully digested and may help with blood sugar control. This makes it a great option for those managing glucose levels or looking for a more filling grain.

What About White Rice?

White rice is more processed than other varieties. During milling, the bran and germ are removed, which significantly lowers its fiber and nutrient content. A half-cup of cooked medium-grain white rice contains about 121 calories, 26.6 grams of carbohydrates, 2.2 grams of protein, and only 0.2 grams of fiber.

Although it has a higher glycemic index, making it less suitable for individuals with blood sugar concerns, enriched versions may be fortified with iron, B vitamins, and selenium. If you’re using enriched white rice, avoid rinsing it to preserve the added nutrients.

White rice can still serve a purpose—such as offering fast-digesting carbs for athletes who need quick energy during intense training or endurance events.

Concerns About Arsenic in Rice

Arsenic is a naturally occurring heavy metal that can enter rice through contaminated soil and water. Whole grain rice, such as brown or wild rice, tends to absorb more arsenic than refined white rice because of its intact outer layers.

To reduce exposure:

  • Rinse rice before cooking

  • Cook rice in extra water (6:1 ratio) and drain excess water after boiling

  • Choose rice grown in regions like California, which generally have lower arsenic levels

Tips for Including Rice in Your Diet

Carbohydrates should make up 45–65% of total daily calories, and rice can be a valuable contributor when chosen wisely. One ounce of dry rice or ½ cup of cooked rice counts as one grain serving.

Here are a few healthy ways to add rice to your meals:

  • Use brown or black rice as a base for stir-fry dishes

  • Add wild rice to grain bowls and leafy salads

  • Prepare homemade rice-based snacks like rice cakes

  • Add cooked rice to soups for extra substance

  • Pair rice with lean proteins and vegetables as a side dish

Extra Tips:

  • Avoid overcooking rice, as longer boiling times can raise the glycemic index

  • Don’t leave cooked rice at room temperature too long to prevent bacterial growth (e.g., Bacillus cereus)

  • Cool leftovers quickly in shallow containers and refrigerate or freeze them promptly

In Summary

Rice is available in many forms, and choosing whole or minimally processed varieties like brown, red, black, purple, and wild rice can add important nutrients and antioxidants to your diet. These types are more fiber-rich and provide better blood sugar stability compared to white rice.

While white rice has its place—especially when quick energy is needed—whole grain options generally offer more health benefits. With smart choices and proper preparation, rice can be a delicious, safe, and nourishing part of your eating plan.