✦ Anthocyanin antioxidants
✦ Whole grain fibre and iron
✦ Lower GI than white rice
✦ Manganese contributor
Red rice is a whole grain rice with anthocyanin pigments in its red-brown bran layer. Raw red rice provides fibre, manganese, iron, and the same antioxidant anthocyanins as the cooked version, in a more concentrated form before water absorption.
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Preparation note
Rinse and soak 30 minutes; cook in 2 parts water for 35-40 minutes. Red rice can be combined with white rice for a visually striking mixed-grain dish with enhanced nutrition.
Sources:
CoFID 2021
Where Rice, red, raw Stands Out
Macronutrients per 100g
1,513
kJ
Energy
7.00
g
Protein
80.4
g
Carbs
2.70
g
Fibre
2.90
g
Fat
0.90
g
Sugars
0.53
g
Saturates
0.01
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Phosphorus | 314 mg | 45% | |
| Potassium | 242 mg | 12% | |
| Magnesium | 106 mg | 28% | |
| Chloride | 46.0 mg | 6% | |
| Folate | 23.0 µg | 12% | |
| Calcium | 15.0 mg | 2% | |
| Niacin (B3) | 7.50 mg | 47% | |
| Selenium | 4.00 µg | 7% | |
| Manganese | 2.19 mg | 110% | |
| Iron | 2.15 mg | 15% | |
| Zinc | 1.50 mg | 15% | |
| Pantothenic Acid (B5) | 0.890 mg | 15% | |
| Copper | 0.370 mg | 37% | |
| Thiamin (B1) | 0.250 mg | 23% | |
| Vitamin E (alpha-TE) | 0.230 mg | 2% | |
| Vitamin B6 | 0.120 mg | 9% | |
| Riboflavin (B2) | 0.070 mg | 5% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RAE) | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 1.01 g | — | |
| Monounsaturated fat | 0.830 g | — | |
| Sucrose | 0.800 g | — | |
| Cholesterol | 0.300 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 3.80 µg | 8% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-3 (Alpha-linolenic acid) | 0.030 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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