HOW MUCH FIBRE IN RICE?
Your choice of rice can have a big impact on your fibre intake. HFG dietitian Melissa Meier gets you up-to-date on rice grains.
Your choice of rice can have a big impact on your fibre intake. Get up to date on rice grains, with dietitianapproved picks
Easy to cook, economical and versatile — there are plenty of reasons to go with this grain. These days you can even buy pre-cooked pouches and save washing up!
But with over 40,000 varieties around the world, there’s a big variation in nutrition and fi bre. Here’s what you need to know.
What rice offers
Gluten-free and low-FODMAP, rice is a carb that makes a big contribution to a balanced diet. Rice is primarily carbs (around 90 per cent), small amounts of protein and virtually no fat, depending on the type of grain.
Fibre in rice varies greatly, based on the level of processing. You need fibre for gut health and to keep you regular, plus it slows digestion to help you feel full after a meal. Fibre can also lower cholesterol and keep blood glucose levels stable — important for people with type 2 diabetes.
The suggested dietary target (SDT) for fibre is 28g for women and 38g for men each day.
To compare the fibre in brands of rice with the SDTs for women and men, we’ve used (opposite) a 125g serve of cooked rice. That’s roughly ²⁄³ cup of brown rice, or about ¾ cup of white rice.
The wholegrain difference
Whole grains like brown rice are full of nutrients as they contain all three layers of the grain. These are:
The outer layer called the bran, which is rich in fi bre, and gives brown rice its nutty taste
The middle layer or endosperm, which is full of carbs
The inner layer — the germ — brimming with micronutrients like iron and zinc.
By comparison, refined grains like white rice contain only the endosperm — and are much lower in fibre, vitamins and minerals.
It’s easy to boost the fi bre content of any rice-based dish with grains, nuts and seeds. Chia seeds and quinoa work well in rice salads, while barley and buckwheat are perfect when mixed through rice for casseroles or curries. Pair rice with lots of vegies for extra fibre, and balance the meal with a little lean protein such as fish, chicken or tofu.
Woolworths Steamed 90 Second Basmati Rice 1.4g fibre per 125g ( ½ pouch)
The suggested dietary target (SDT) for fibre is 28g for women and 38g for men each day
SunRice Steamed Rice Brown Rice & Quinoa Infused with Lemongrass, Chilli & Garlic 5.8g fibre per 125g ( ½ pouch)
Macro Organic Medium Grain White Rice 0.5g fibre per 125g cooked rice
Riviana Brown Basmati 3.9g fibre per 125g cooked rice
Coles Black Rice 2.1g fibre per 125g ( ½ pouch)
Sunrice Steamed Rice Brown Whole Grain Rice Quick Cups 5.1g fibre per 125g tub
SunRice Steamed Rice 90 Second Jasmine Fragrant White Rice 1.6g fibre per 125g ( ½ pouch)
Uncle Ben’s 90 Second Brown & Wild Rice 3.1g fibre per 125g ( ½ pouch)