Rice & Oats Nutrition

You need to make at least half of your grain servings whole grain, according to the U.S. Department of Agriculture. Whole grains retain the entire grain kernel and contain higher amounts of fiber and natural vitamins than refined grains. Including more whole grains in your diet can help reduce your risk of heart disease, high blood pressure, some cancers and diabetes. Oats and brown rice are examples of whole grains.

Types

Rice comes in a number of varieties including brown and white, long grain and short grain. Brown rice is considered a whole grain because it still contains its grain kernel, making it a healthier choice. The different rice grain sizes generally have the same nutritional value, but are used for different purposes. For example long grain rice remains separate after cooking and is often used in pilafs, while short grain rice stays moist and viscous and is often used in desserts. Oats are available as whole oats or rolled oats. Rolled oats are most commonly consumed as oatmeal.

Servings Sizes and Calories

A 1/2-cup serving of rolled oats uncooked contains 158 calories, and a 1/2-cup serving of uncooked whole oats contains 303 calories. A 1/2-cup serving of cooked brown rice contains 108 calories, and a 1/2-cup serving of cooked white rice contains 103 calories.

Carbohydrates and Fiber

A 1/2-cup serving of uncooked rolled oats contains 27 g of carbohydrate and 4 g of fiber, while a 1/2-cup serving of uncooked whole oats contains 51 g of carbohydrate and 8 g of fiber. A 1/2-cup serving of cooked brown rice contains 22 g of carbohydrate and 1.8 g of fiber, and a 1/2-cup serving of cooked white rice contains 22 g of carbohydrate and 0.3 g of fiber. The carbohydrates in oats and rice provide your body with energy, while its fiber content helps to keep you feeling full longer. Oats act as a better source of fiber than brown or white rice. Oats also have a higher content of soluble fiber that can help lower blood cholesterol levels.

Protein and Fat

A 1/2-cup serving of uncooked rolled oats contains 5 g of protein and 2 g of total fat, and a 1/2-cup serving of whole oats contains 13 g of protein and 5 g of total fat. A 1/2-cup serving of cooked brown rice contains 2.5 g of protein and 1 g of total fat, and 1/2 cup of cooked white rice contains 2 g of protein and 0 g of fat. As plant-based foods, the fat in oats and rice are the heart-healthy monounsaturated and polyunsaturated fats.

Vitamins and MInerals

Both rolled and whole oats are a good source of B vitamins, phosphorus, potassium, iron and zinc. Brown rice also is a good source of B vitamins, along with selenium. Unfortified white rice contains much smaller amounts of B vitamins and selenium. B vitamins help to extract and metabolize energy from food. Phosphorus is needed for bone health. Potassium helps to regulate blood pressure. Iron transports oxygen to your cells. Zinc helps to keep the immune system healthy. Selenium acts as an important antioxidant protecting cells from free radical damage.