5 most nutritious rices
Hard to pick the right one? Black rice used to be my go-to, but I found it hard to find nutrition data on the different types, before I came across USDA Nutrient Database.
In my search for the most nutritious rice data, I found that over 50% of Americans are magnesium deficient. Probably because the most consumption of rice is white in America, and white rice contains less than half of what other rices have to offer. See the stats below;
According to the USDA Nutrient Database, Per one cup (cooked):
Brown Rice:
- Calories: 238
- Fat: 1.87 g
- Carbohydrates: 49.6 g
- Fiber: 3.12 g
- Sugar: 0.47 g
- Protein: 5.32 g
- Sodium: 202 mg
- Magnesium: 83.9 mg
White Rice:
- Calories: 204
- Fat: 0.44 g
- Carbohydrates: 44.2 g
- Fiber: 0.63 g
- Sugar: 0.08 g
- Protein: 4.22 g
- Sodium: 387 mg
- Magnesium: 19 mg
Black Rice:
- Calories: 160
- Fat: 1.5 g
- Carbohydrates: 34 g
- Fiber: 1 g
- Sugar: 0 g
- Protein: 4 g
- Sodium: 0 mg
- Magnesium: 45.7 mg
Red Rice:
- Calories: 160
- Fat: 1.5 g
- Carbohydrates: 34 g
- Fiber: 5 g
- Sugar: 0 g
- Protein: 4 g
- Sodium: 30 mg
- Magnesium: 35.2 mg
Wild Rice:
- Calories: 166
- Fat: 0.6 g
- Carbohydrates: 35 g
- Fiber: 2.9 g
- Sugar: 1.2 g
- Protein: 6.5 g
- Sodium: 4.9 mg
- Magnesium: 42 mg