Rice Nutrition Fact Sheets

Hungry for information in bite-sized portions?

Check out these fact sheets to learn more about the nutrition benefits of rice.

Top 10 Reasons to Add Rice to Your Life:

  1. Brown Rice Helps You Take It Down a Notch
    Whole grains, such as brown rice, help reduce the risk of chronic illnesses, including heart disease, diabetes and certain cancers. Rice Eaters may also lower their risk of high blood pressure by 34%.
  2. The Scoop on Brown Rice
    Nine in 10 Canadians don’t eat enough whole grains; just one cup of cooked brown rice provides two of the three recommended daily servings of whole grains, so dig in.
  3. For Mind and Body
    Rice serves up the complex carbohydrates your mind and muscles need to function.
  4. Rice Packs a Serious Nutritional Punch
    Rice provides up to nine essential vitamins and minerals, including B-vitamins and zinc. Some types of rice are enriched with additional B-vitamins, including folic acid.
  5. Gluten-Free Goodness
    All varieties of rice, whether enriched, white or brown, are naturally and completely gluten-free. Rice is also one of the least allergenic foods out there, making it a great choice for people with a variety of food sensitivities.
  1. Farewell to Fat
    Rice is virtually fat free and, more specifically, contains no cholesterol-raising trans fat or saturated fat.
  2. Rice is a Perfect 10
    At about 10 cents per serving (1 serving=1/2 cup), rice fits every budget. Not to mention, it’s sodium-free (based on 1/2 cup serving), making it a perfect part of a healthy diet.
  3. Rice is a “Hundred Calorie Pack”
    At 100 – 115 calories per 1/2 cup (125 mL) serving, rice is a smart choice for Canadians trying to maintain their weight – as long as they keep their portion sizes under control. A study shows that adults who eat rice have smaller waists ad are less likely to be overweight.
  4. Fill ‘er Up with Rice
    One human clinical study found that a serving of white or brown rice provides satiety – that feeling of fullness – and relatively few calories to help make it easier to stick with calorie-controlled eating plan.
  5. Come On, Get Happy…with Rice
    Eating rice triggers your brain to produce serotonin, which boosts mood and keeps appetite in check.