Raw brown wholegrain rice is the minimally processed form with bran, germ, and endosperm all intact. It provides meaningfully more fibre, manganese, magnesium, selenium, phosphorus, and B vitamins than white rice. Eating more whole grain rice is consistently associated with lower type 2 diabetes risk in large prospective studies.
Rinse, then optionally soak 30 minutes. Cook in 2.5 parts water on a low simmer for 40-45 minutes; use the pasta method occasionally (boiling in excess water, draining) to limit arsenic intake.
Where Rice, brown, wholegrain, raw Stands Out
Macronutrients per 100g
Glycemic Index & Load
High GI food — causes a rapid rise in blood sugar. Best eaten in small portions combined with lower-GI foods, protein, or fat.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Phosphorus | 323 mg | 46% | |
| Potassium | 243 mg | 12% | |
| Magnesium | 116 mg | 31% | |
| Chloride | 56.0 mg | 7% | |
| Folate | 22.0 µg | 11% | |
| Calcium | 11.0 mg | 1% | |
| Selenium | 10.0 µg | 18% | |
| Niacin equivalents (NE) | 6.50 mg | 41% | |
| Niacin (B3) | 4.30 mg | 27% | |
| Manganese | 2.49 mg | 125% | |
| Zinc | 1.80 mg | 18% | |
| Iron | 1.05 mg | 8% | |
| Vitamin K | 0.820 µg | 1% | |
| Pantothenic Acid (B5) | 0.650 mg | 11% | |
| Vitamin E (alpha-TE) | 0.340 mg | 3% | |
| Thiamin (B1) | 0.300 mg | 27% | |
| Copper | 0.220 mg | 22% | |
| Vitamin B6 | 0.190 mg | 14% | |
| Riboflavin (B2) | 0.060 mg | 4% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Monounsaturated fat | 0.510 g | — | |
| Polyunsaturated fat (PUFA) | 0.450 g | — | |
| Sucrose | 0.700 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.200 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 4.20 µg | 8% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-3 (Alpha-linolenic acid) | 0.010 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.