Rice & Oats Nutrition

oatmeal flakes in a wooden bowl with a spoon
A bowl of oat flakes with a spoon. (Image: Skorpion1/iStock/Getty Images)

Whole grains, including oats and brown or wild rice, are essential for overall good health and may reduce your risk of hyperlipidemia and heart disease, according to the American Heart Association. In addition to plain oatmeal and rice, look for whole-grain breads, pastas and cereal so you'll benefit from the diverse array of nutrients present in grains.

All About Rice

The three most common types of rice -- white, brown and wild -- are similar in calorie content with between 166 to 216 calories per one cup serving. White and brown rice contain roughly 45 grams of carbohydrates per serving while wild rice has only 35 grams per cup. Brown and wild rice are good sources of dietary fiber with 3.5 and 3 grams per serving respectively. Rice is surprisingly high in protein with between 4 and 6.5 grams per serving.

Wild For Oats

Like rice, oats are high in carbohydrates, relatively low in calories and an excellent source of dietary fiber. One cup of cooked, regular or quick oats has 166 calories, 28 grams of carbohydrates, 4 grams of fiber and almost 6 grams of protein. Although the carbohydrate count is high, plain oats have less than a gram of sugar per serving.

Great Grains

Both oats and rice have a variety of micronutrients. Oats are a good source of calcium, phosphorous and potassium. A cup of cooked oats contributes over 2 milligrams of iron toward the recommendation of 8 milligrams for men and 18 milligrams for women per day. All three types of rice have approximately 1 to 2 milligrams of iron. White rice is an excellent source of folate with 153 micrograms per serving. Folate is a B vitamin of particular importance for pregnant women as it helps prevent neural tube defects.

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