Brown Long-Grain Rice (Cooked)
Brown long-grain rice is a wholesome, nutritious choice for any meal, offering a rich source of essential vitamins, minerals, and fiber. This versatile whole grain is packed with natural goodness, making it an excellent addition to a healthy, balanced diet.
Nutritional Information (Per 100g of Cooked Rice):
| Nutrient | Amount |
|---|---|
| Energy | 123 kcal |
| Protein | 2.74 g |
| Total Fat | 0.97 g |
| Saturated Fat | 0.26 g |
| Carbohydrates | 25.58 g |
| Dietary Fiber | 1.6 g |
| Sugars | 0.24 g |
| Calcium | 3.0 mg |
| Iron | 0.56 mg |
| Magnesium | 39.0 mg |
| Phosphorus | 103.0 mg |
| Potassium | 86.0 mg |
| Sodium | 4.0 mg |
| Zinc | 0.71 mg |
| Copper | 0.106 mcg |
| Manganese | 0.974 mg |
| Selenium | 5.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.178 mg |
| Riboflavin (B2) | 0.069 mg |
| Niacin (B3) | 2.561 mg |
| Vitamin B6 | 0.123 mg |
| Folate | 9.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.17 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Brown long-grain rice is naturally gluten-free and does not contain common allergens such as dairy, eggs, or soy. However, individuals with rice allergies (which are rare) should avoid consuming it.
Dietary Preferences:
- Gluten-Free: This rice is naturally free of gluten, making it an ideal option for those with gluten sensitivities or celiac disease.
- Vegan and Vegetarian Friendly: Brown rice fits perfectly within both vegan and vegetarian diets.
- Low in Saturated Fat: With only 0.26 grams of saturated fat per 100g, brown rice is a heart-healthy choice.
- Rich in Fiber: Its high fiber content aids digestion and supports overall gut health.
- Whole Grain: As a whole grain, it offers more nutrients compared to white rice, including vitamins, minerals, and fiber.
Culinary Uses and Tips:
Brown long-grain rice can be used as a base for a variety of dishes, from hearty stir-fries to salads, soups, and side dishes. Its slightly nutty flavor and chewy texture pair well with vegetables, legumes, meats, and seafood. Cooking brown rice may take a bit longer than white rice, but the nutritional benefits and earthy taste are worth the extra time.
To enhance flavor, try cooking it with vegetable or chicken broth, and consider adding herbs like thyme or rosemary. For a protein-packed meal, combine it with beans, nuts, or tofu.
Conclusion:
Brown long-grain rice is a highly nutritious, versatile ingredient that can be easily incorporated into a variety of dishes. Its rich nutrient profile, including fiber, essential vitamins, and minerals, makes it a great choice for anyone looking to enhance their diet with healthy, wholesome grains. Whether youβre preparing a savory dish or a nourishing salad, brown rice provides a satisfying and nutritious base that complements countless recipes.
