ThE NuTrIeNt In RiCe

With high nutrients, rice is a good source of insoluble fiber, which is also found in whole wheat, brand and nuts. Insoluble fiber reduces the risk of bowel disorders and fights constipation. Among other nutrients, rice is rich in carbohydrates, the main sources of energy, low in fat, contains some protein and plenty of B vitamins.

Nutrition Facts Serving: 100 g	White Rice	Jasmine	Brown	Glutinous
Calories, kcal	361	355	362	355
Moisture (water), g	10.2	11.9	11.2	11.7
Total Fat, g	0.8	0.7	2.4	0.6
Dietary Fibre, g	0.6	0.8	2.8	0
Calcium, mg	8	5	12	7
Phosphorus, mg	87	65	255	63
Potassium, mg	111	113	326	0
Sodium, mg	31	34	12	0
Vitamin B1, mg	0.07	0.12	0.26	0.08
Vitamin B2, mg	0.02	0.02	0.04	0.03
Niacin, g	1.8	1.5	5.5	1.8
Protein, g	6	6.1	7.4	6.3
Carbohydrates, g	82.0	81.1	77.7	81

Source: Thai Food Composition Table (1999), Institute of Nutrition, Mahidol Univesity

Nutritional Information Rice is an extremely healthy food for a number of reasons. Rice is a complex carbohydrate, which means that it contains starch and fiber. Complex carbohydrates are digested slowly, allowing the body to utilize the energy released over a longer period which is nutritionally efficient. Rice has low sodium content and contains useful quantities of potassium, the B vitamins, thiamin and niacin. An average portion of rice (50g) provide about 11% of the abut estimated average daily requirement of protein. On portion also has only 245 kcal. Those looking to reduce their fat and cholesterol intakes can turn to rice because it contain only a trace of fat and no cholesterol. Rice is also gluten free, so suitable for coeliacs, and it is easlily digested, and therefore a wonderful food for the very young and elderly. Rice is suitable for vegetarians and vegans, with brown rice in particular complementing vegetarian and vegan dishes.