Grains are the seeds of plants and include the bran, germ and endosperm. Within these three components of the plant lies a rich source of nutritional value. During the milling process, refined rice is stripped of its bran and germ and the rice loses many of its nutrients. Whole grain rice, however, is produced with the bran and germ intact. While refined rice is usually fortified with vitamins and minerals later in the production process, it still does not have as much nutritional value as whole grain rice.
Calories
A serving of 100 percent whole grain rice is listed as 1/4 cup dry, or 1 cup cooked. Each serving of a leading brand of 100 percent whole grain rice contains 170 calories. Just 10 of these calories exist in the form of fat. A serving of 100 percent whole grain rice accounts for 8.5 percent of the total daily calories, based on a standard 2,000-calorie diet.
Fat
A serving of 100 percent whole grain rice contains very little fat, with 1.5 g. Fat should account for about 20 to 35 percent of your total calories. Chronic high-fat diets, particularly those high in saturated fat, can result in cardiovascular problems. Whole grain rice contains mostly unsaturated fat, which can lower your cholesterol and reduce your risk of cardiovascular disease.
Carbs
Whole grain rice provides a significant amount of carbohydrates, with 35 g per serving. Carbohydrates are essential for supplying your body with energy and restoring depleted glycogen. Most adults need a minimum of 225 g of carbohydrates each day. Whole grain rice is a complex carbohydrate, providing a steady a gradual increase in blood sugar levels. Simple carbohydrates, such as sugary products and potatoes, can contribute to weight gain and cardiovascular problems. Whole grain rice also contains about 4 g of fiber, a specific type of carbohydrate that can reduce your cholesterol and assist with digestive health.
Protein
Whole grain rice is among the highest plant sources of protein. Each serving of 100 percent whole grain rice contributes about 5 g of protein to your diet. Your body needs a substantial amount of dietary protein to promote tissue growth and repair, as well as to regulate blood health. Protein should account for about 10 to 15 percent of your total calories.
Minerals
Whole grain rice is free of sodium, a mineral that can contribute to high blood pressure and cardiovascular problems, while providing a surplus of iron, magnesium, phosphorous, manganese and selenium. Minerals are inorganic substances that play a key role in regulating all the body's metabolic functions; it's important to consume a variety of natural plant foods to meet your daily mineral needs.
Vitamins
Like minerals, vitamins assist with all the body's metabolic and cellular process and you need to consume a variety of natural foods to meet your daily vitamin needs. Whole grain rice offers a significant amount of B vitamins. B vitamins help convert carbohydrates into energy, produce red blood cells, assist with heart and nervous system function and maintain healthy skin.
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