Brown Medium-Grain Rice (Raw)
Brown medium-grain rice is a whole grain that retains its bran, germ, and endosperm, making it a nutritious option for meals. Unlike white rice, it offers more fiber, vitamins, and minerals, making it a healthier choice. It has a subtle nutty flavor and a chewy texture when cooked, making it a versatile ingredient in various dishes.
Nutritional Breakdown (Per 100g Raw):
| Nutrient | Amount |
|---|---|
| Energy | 362 kcal |
| Protein | 7.5 g |
| Fat | 2.68 g |
| Saturated Fats | 0.536 g |
| Carbohydrates | 76.17 g |
| Fiber | 3.4 g |
| Sugar | 0.0 g |
| Calcium | 33 mg |
| Iron | 1.8 mg |
| Magnesium | 143 mg |
| Phosphorus | 264 mg |
| Potassium | 268 mg |
| Sodium | 4 mg |
| Zinc | 2.02 mg |
| Copper | 0.277 µg |
| Manganese | 3.743 mg |
| Selenium | 0.0 µg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.413 mg |
| Riboflavin (Vitamin B2) | 0.043 mg |
| Niacin (Vitamin B3) | 4.308 mg |
| Vitamin B6 | 0.509 mg |
| Folate | 20 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 0.0 µg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information:
Brown medium-grain rice is naturally gluten-free and does not contain common allergens like dairy, eggs, or nuts. However, individuals with severe food allergies should always verify with product labels or suppliers for cross-contamination risks.
Dietary Preferences:
- Gluten-Free: A perfect choice for those following a gluten-free diet.
- Vegan & Vegetarian-Friendly: This rice is plant-based and fits well into both vegan and vegetarian meal plans.
- High Fiber: With its high fiber content, it is a great choice for those looking to improve digestive health.
- Low in Saturated Fat: The rice contains only a minimal amount of saturated fat, making it a heart-healthy addition to your diet.
Cooking Tips:
Brown medium-grain rice takes longer to cook than white rice, typically around 35-40 minutes. Rinse the rice thoroughly before cooking to remove excess starch and achieve a fluffier texture. You can cook it in water or broth for added flavor, and it pairs beautifully with stir-fries, stews, salads, or as a simple side dish.
Conclusion:
Brown medium-grain rice is a wholesome and versatile ingredient that enhances the nutritional profile of any meal. Its rich fiber content, along with essential vitamins and minerals like magnesium and phosphorus, makes it an excellent choice for anyone looking to maintain a balanced, nutrient-rich diet.
