Nutritious Brown Medium-Grain Rice: Health Benefits & Easy Cooking Guide
Brown Medium-Grain Rice (Cooked)
Brown medium-grain rice, when cooked, offers a wholesome and nutritious base for various dishes. It is an excellent source of complex carbohydrates, fiber, and essential minerals, making it a staple for health-conscious individuals.
Nutritional Information (per 100g of cooked rice):
| Nutrient | Amount |
|---|---|
| Energy | 112 kcal |
| Protein | 2.32 g |
| Total Fat | 0.83 g |
| Saturated Fat | 0.165 g |
| Carbohydrates | 23.51 g |
| Fiber | 1.8 g |
| Sugar | 0.0 g |
| Calcium | 10 mg |
| Iron | 0.53 mg |
| Magnesium | 44 mg |
| Phosphorus | 77 mg |
| Potassium | 79 mg |
| Sodium | 1 mg |
| Zinc | 0.62 mg |
| Copper | 0.081 mcg |
| Manganese | 1.097 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.102 mg |
| Riboflavin (Vitamin B2) | 0.012 mg |
| Niacin (Vitamin B3) | 1.33 mg |
| Vitamin B6 | 0.149 mg |
| Folate (Vitamin B9) | 4.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
Brown medium-grain rice provides a balanced mix of nutrients. Its high carbohydrate content is a great source of energy, while the fiber helps to support digestion and maintain a healthy heart. The presence of essential minerals such as magnesium, phosphorus, and potassium promotes overall wellness and aids in maintaining healthy bones, muscles, and metabolism. It is also a good source of B vitamins like thiamin, niacin, and vitamin B6, which support the body’s energy production and neurological functions.
Allergen Information:
Brown medium-grain rice is naturally free from common allergens such as gluten, dairy, and nuts, making it suitable for those with sensitivities or dietary restrictions.
Dietary Preferences:
- Vegan-Friendly
- Gluten-Free
- Nut-Free
- Dairy-Free
- Low in Saturated Fat
Culinary Tips:
Brown rice is incredibly versatile and can be used in a wide range of dishes, from hearty soups and stews to refreshing salads and stir-fries. For a more nutty flavor, try toasting the rice lightly before cooking. Pair it with vegetables, proteins, or use it as a base for a Buddha bowl.
Conclusion:
With its impressive nutritional profile, brown medium-grain rice is an essential ingredient in a balanced diet. Whether as a side dish or incorporated into a main meal, this rice is an excellent choice for anyone looking to enjoy a tasty, healthy, and fiber-rich addition to their meals.
