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Red Rice

Whole Grains

Red Rice

A nutrient-dense whole grain rice with an intact red bran layer offering more fiber and antioxidants than white rice.

Red rice is a whole grain rice variety with a reddish-brown bran layer, retaining its natural nutrients and fiber due to minimal processing.

fiber-rich whole grain carbohydrate source

Typical serving · 45g

Common varieties · Bhutanese red rice, Camargue red rice, Thai red cargo rice, French red rice

75health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

High fiberLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Red rice is a whole grain characterized by its intact bran layer, which provides dietary fiber, B vitamins, and minerals. Digestion is slower compared to white rice due to the fiber and fat content in the bran, resulting in a moderate glycemic index and improved satiety. The macronutrient profile is predominantly complex carbohydrates with moderate protein and low fat. Processing is minimal, preserving the bran and germ.

Varieties: Bhutanese red rice · Camargue red rice · Thai red cargo rice · French red rice

#redrice#wholegrains#complexcarbs#highfiber#lowglycemic#anthocyanins#glutenfreegrains#diabetesfriendlycarbs

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

362kcal

Density 3.60 kcal/g

Protein

7.5g

Carbs

77g

Fat

2.5g

Fiber

5.5g

Sugar

0.7 g

Sodium

5 mg

Potassium

220 mg

Glycemic index

55

Glycemic load

42

Water content

10%

Standout compounds

Nutrient highlights

  • Anthocyanins

    high

    Provides antioxidant and anti-inflammatory properties

  • Manganese

    moderate

    Supports bone health and metabolism

  • Dietary Fiber

    moderate

    Promotes digestive regularity and satiety

  • Magnesium

    moderate

    Supports muscle and nerve function

Wellness map

Health scores & processing

Weight loss
65
Satiety
75
Blood sugar
70
Gut health
75
Heart health
70
Fitness
70
Processing
90

NOVA processing scale

1
Min
2
3
4
Ultra

Minimally processed · Whole food

Red rice is harvested and hulled to remove the outer inedible husk while retaining the bran and germ, classifying it as a minimally processed whole grain.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugargood
  • Nutrient densitygood
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Red rice is generally safe, but like all rice, it can accumulate inorganic arsenic. Washing thoroughly and cooking in excess water can reduce arsenic levels.

90safety

Evidence confidence 85%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalsmoderate
  • Contaminationlow

Watch for

  • inorganic arsenic
  • pesticide residues

Safer choices

Organic red rice or rice sourced from regions known for lower arsenic soil levels like the Himalayas or Camargue.

Prep tips

Rinse thoroughly under running water before cooking. Cooking in a high water-to-rice ratio like pasta and draining can reduce arsenic content significantly.

Rice can accumulate arsenic from soil and water; sourcing from regions with strict agricultural regulations is advised.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High fiber content slows digestion and promotes fullness, but portion control is essential due to high caloric density when raw.

  2. Blood sugar

    Has a moderate glycemic index, causing slower blood sugar rises compared to white rice, making it a safer choice for glucose management.

  3. Fitness & energy

    Provides sustained complex carbohydrates for endurance activities, though it requires longer digestion time before intense workouts.

  4. Gut health

    Fiber feeds beneficial gut bacteria and supports regular bowel movements, improving overall digestive health.

  5. Processing quality

    A whole grain with minimal processing, retaining the nutrient-dense bran and germ.

  6. Food safety

    Arsenic accumulation is the primary concern; sourcing carefully and cooking with excess water mitigates this risk.

  7. Common mistakes

    Overcooking red rice can make it mushy and reduce its low-GI benefits; it should be cooked al dente. Assuming it is low-carb just because it is healthy.

  8. Best preparation

    Boil in excess water and drain, or use a rice cooker with a 1 to 2 rice-to-water ratio for a chewy, distinct texture.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Blood sugar friendly carb

    A side dish for those managing diabetes or insulin resistance needing complex carbohydrates.

  • High-fiber meal base

    A whole grain base for grain bowls that adds satiety, texture, and slow-digesting energy.

  • Endurance athlete fuel

    Pre-loaded carbs for sustained energy release during long-duration exercise.

Balance sheet

Pros & cons

Upsides

  • Retains nutrient-dense bran and germ
  • Rich in antioxidants like anthocyanins
  • Moderate glycemic index supports blood sugar control
  • High fiber improves satiety and digestion
  • Minimal processing preserves natural nutrients

Trade-offs

  • Contains arsenic like all rice varieties
  • Not suitable for low-carb or keto diets
  • Takes longer to cook than white rice
  • Calorie-dense if portions are not measured

Fit check

Who is it for?

Great match

  • blood sugar management
  • whole food plant-based diets
  • endurance athletes needing sustained carbs
  • increasing daily fiber intake

Consider alternatives

  • strict ketogenic diets
  • those with severe arsenic sensitivity
  • pre-workout meals needing fast digestion

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Red Rice

    This food

    Red Rice

    VS85% alike
    White Rice

    Compare with

    White Rice

    White rice is stripped of bran, lower in fiber, and higher in glycemic index.

    Red rice provides more fiber and antioxidants than white rice, while white rice digests faster for quick post-workout energy.

    Red Rice vs White Rice
  • Red Rice

    This food

    Red Rice

    VS90% alike
    Brown Rice

    Compare with

    Brown Rice

    Both retain bran, but red rice offers anthocyanins while brown rice has slightly more selenium.

    Red and brown rice are nutritionally similar whole grains, but red rice provides extra antioxidants from anthocyanins.

    Red Rice vs Brown Rice
  • Red Rice

    This food

    Red Rice

    VS95% alike
    Black Rice

    Compare with

    Black Rice

    Black rice has the highest anthocyanin content, while red rice is slightly more accessible and often cheaper.

    Black rice edges out red rice with higher antioxidant levels, but both are excellent high-fiber whole grains.

    Red Rice vs Black Rice
  • Red Rice

    This food

    Red Rice

    VS75% alike
    Quinoa

    Compare with

    Quinoa

    Quinoa is a complete protein, while red rice is lower in protein but offers different antioxidants.

    Quinoa provides more protein and all essential amino acids, while red rice offers a chewier texture and unique antioxidants.

    Red Rice vs Quinoa
  • Red Rice

    This food

    Red Rice

    VS70% alike
    Wild Rice

    Compare with

    Wild Rice

    Wild rice is lower in calories and higher in protein than red rice.

    Wild rice is lower in calories and higher in protein than red rice, making it slightly better for weight loss and muscle maintenance.

    Red Rice vs Wild Rice
  • Red Rice

    This food

    Red Rice

    VS80% alike
    Basmati Rice

    Compare with

    Basmati Rice

    White basmati lacks the fiber of red rice, though it has a lower GI than standard white rice.

    Red rice is richer in fiber and nutrients than white basmati, though basmati digests faster for quick energy.

    Red Rice vs Basmati Rice
  • Red Rice

    This food

    Red Rice

    VS80% alike
    Jasmine Rice

    Compare with

    Jasmine Rice

    Jasmine rice is high glycemic and low fiber, while red rice is moderate glycemic and high fiber.

    Red rice is vastly superior to jasmine rice for blood sugar control and satiety due to its intact bran layer.

    Red Rice vs Jasmine Rice
  • Red Rice

    This food

    Red Rice

    VS65% alike
    Barley

    Compare with

    Barley

    Barley contains more soluble fiber (beta-glucan) which is specifically beneficial for cholesterol.

    Barley beats red rice for heart health and blood sugar due to high beta-glucan, but red rice is gluten-free.

    Red Rice vs Barley
  • Red Rice

    This food

    Red Rice

    VS70% alike
    Farro

    Compare with

    Farro

    Farro contains more protein but has gluten, while red rice is gluten-free.

    Farro provides more protein for muscle support, while red rice is a better gluten-free option for sensitive individuals.

    Red Rice vs Farro
  • Red Rice

    This food

    Red Rice

    VS40% alike
    Cauliflower Rice

    Compare with

    Cauliflower Rice

    Cauliflower rice is ultra-low in carbs and calories, while red rice provides actual sustained carbohydrate energy.

    Cauliflower rice wins for low-carb and low-calorie diets, while red rice wins for endurance energy and actual satiety.

    Red Rice vs Cauliflower Rice

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is red rice good for weight loss?

    Yes, its high fiber content increases satiety and slows digestion, helping control appetite, though portion sizes should be managed due to its calorie density.

  • Can diabetics eat red rice?

    Yes, red rice has a lower glycemic index than white rice, resulting in a slower and steadier release of glucose into the bloodstream.

  • Which is healthier, red rice or brown rice?

    Both are healthy whole grains, but red rice contains anthocyanins which offer extra antioxidant benefits, while brown rice has slightly more manganese and selenium.

  • Does red rice contain arsenic?

    Like all rice, red rice can contain arsenic. Rinsing it well and cooking it in excess water can significantly reduce arsenic levels.

  • Is red rice a whole grain?

    Yes, red rice is a whole grain because it retains the bran and germ, unlike white rice which has been milled and polished.

  • What does red rice taste like?

    Red rice has a nutty, earthy flavor and a chewy texture compared to the softer, milder taste of white rice.

  • How long does red rice take to cook?

    Red rice typically takes 30 to 40 minutes to cook on the stovetop, longer than white rice but similar to brown rice.

  • Can I eat red rice on a low carb diet?

    No, red rice is high in carbohydrates and is not suitable for strict low-carb or ketogenic diets.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

90

Nutrition data

90

Health analysis

85

Food safety

90

Comparisons