Know what’s on your plate
Wholegrain rice
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 350 kcal —
- Protein 7 g 14%
- Carbohydrate 71 g 26%
- Fat 2.8 g 4%
- Saturated fat 0.6 g 3%
- Fibre 5 g 18%
- Sugars 0 g —
- Sodium 4.1 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2.1 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin K 1.9 µg 2%
- Thiamin (B1) 0.26 mg 22%
- Riboflavin (B2) 0.05 mg 4%
- Pantothenic acid (B5) 1.1 mg 22%
- Vitamin B6 0.09 mg 5%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 11.1 mg 1%
- Magnesium 118 mg 28%
- Phosphorus 163 mg 13%
- Potassium 219 mg 5%
- Zinc 2 mg 18%
- Copper 0.27 mg 30%
- Manganese 2.2 mg 96%
Similar foods
- Brown wholegrain riceraw333 kcal / 100 g
- Semi-wholegrain ricecooked, no added salt165 kcal / 100 g
- Whole riceraw341 kcal / 100 g
- Brown riceraw351 kcal / 100 g
- Brown long-grain riceraw367 kcal / 100 g
- Wholemeal rice flourwholemeal355 kcal / 100 g
- Wholegrain barleyraw334 kcal / 100 g
- Multi-grain riceraw351 kcal / 100 g
- Wholewheatpre-cooked, raw359 kcal / 100 g
- Whole grain barleyraw332 kcal / 100 g
Questions about Wholegrain rice
How do you cook wholegrain rice so it isn’t tough?
Rinse it, then simmer one part rice with about two and a half parts water, covered, for 30–35 minutes. Leave it covered off the heat for 10 minutes, then fluff with a fork; if the grains are still firm, add a splash of water and simmer a little longer.
Should you soak wholegrain rice before cooking it?
Soaking it in cold water for 30 minutes can help the grains cook more evenly and slightly reduce the simmering time. Drain and rinse the rice before cooking it in fresh water.
How should you store cooked wholegrain rice?
Cool it quickly, ideally within an hour, and refrigerate it in a covered container. Eat it within 24 hours, and reheat it only once until steaming hot throughout.
What dishes can you make with wholegrain rice?
Use it in a rice bowl with roasted vegetables and a fried egg, or serve it with curry, chilli or a stir-fry. It also works well in pilaf: sauté onion and spices, stir in the rice and cook it in stock until tender.
Can you use wholegrain rice instead of white rice?
Yes, but allow more cooking time and water: wholegrain rice keeps its bran layer, so it stays chewier and has a nuttier flavour. For a dish where the rice needs to cook quickly, parboiled or white rice may be a better fit.
Is wholegrain rice a good source of fibre?
It is a source of fibre: 5 g per 100 g. A typical serving is around 75 g uncooked rice, which makes a generous portion once cooked.
Does wholegrain rice need rinsing before cooking?
Rinsing in a sieve under cold water removes surface starch and loose bran, helping the cooked grains stay less sticky. Keep rinsing until the water runs mostly clear.
Source: ANSES–Ciqual (France) 9102 · per 100 g · carbohydrate per EU label, fibre excluded
