Brown Long-Grain Rice (Raw)
Brown long-grain rice is a nutritious, fiber-rich whole grain that is a versatile addition to any meal. Unlike white rice, it retains the bran and germ layers, providing more essential nutrients. This whole grain is perfect for those looking for a healthy, hearty base for various dishes, whether served as a side or incorporated into a main course.
Nutritional Information per 100g (Raw)
| Nutrient | Amount |
|---|---|
| Energy | 367 kcal |
| Protein | 7.54 g |
| Total Fat | 3.2 g |
| Saturated Fat | 0.591 g |
| Carbohydrates | 76.25 g |
| Fiber | 3.6 g |
| Sugar | 0.66 g |
| Calcium | 9.0 mg |
| Iron | 1.29 mg |
| Magnesium | 116 mg |
| Phosphorus | 311.0 mg |
| Potassium | 250.0 mg |
| Sodium | 5.0 mg |
| Zinc | 2.13 mg |
| Copper | 0.302 mcg |
| Manganese | 2.853 mg |
| Selenium | 17.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.541 mg |
| Riboflavin (B2) | 0.095 mg |
| Niacin (B3) | 6.494 mg |
| Vitamin B6 | 0.477 mg |
| Folate (B9) | 23.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.6 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Brown long-grain rice is naturally gluten-free, making it a great option for those with gluten sensitivities or celiac disease. It contains no major allergens but always be mindful of cross-contamination when purchasing packaged rice.
Dietary Preferences:
- Gluten-Free: Brown rice is an excellent gluten-free option.
- Vegetarian and Vegan: Naturally free of animal products.
- Whole Grain: Brown rice is a whole grain that retains all its beneficial nutrients, making it a great choice for anyone looking to increase their fiber intake.
- Low in Fat: Brown rice is low in fat, making it a heart-healthy food choice.
Advice:
When preparing brown rice, remember that it requires a longer cooking time than white rice. The addition of water should be approximately 2 cups for every cup of rice. It’s also a good idea to rinse the rice before cooking to remove excess starch, which helps to prevent clumping and achieve a fluffy texture. If you prefer a nuttier flavor, toasting the rice in a pan before boiling can enhance its taste.
Conclusion:
Brown long-grain rice is a powerhouse of nutrition. It provides a solid source of protein, fiber, and essential minerals such as magnesium and phosphorus. Whether you’re looking to boost your dietary fiber intake, maintain steady energy levels, or incorporate more whole grains into your diet, brown rice is a fantastic choice. Its subtle nutty flavor and satisfying texture make it a versatile ingredient in a wide range of dishes, from stir-fries to salads, soups, and beyond.
