Does rice have protein? Rice has about 2.36 grams of protein per 100 grams servings of rice. Cooked rice contains about 70% of its entire weight.
Does rice have protein? iStock-photo credit: Etienne voss
The health nutrients benefits of 100 grams servings of rice is:
- Calories- 130
- Carbohydrates- 28.7 grams
- Protein- 2.36 grams
- Fat- 0.19 grams
What most people don’t know is that white and brown rice have similar nutrient content. Brown rice contains a higher amount of dietary fiber than white rice. And the reason is when white rice is being processed the grain loses the bran which contains most of the fiber.
The whole grain aspect of brown rice is where you get a lot of positive health benefits. Studies show that whole grains will help you reduce the risk of heart disease, stroke, Type 2 diabetes, improve blood cholesterol levels, etc.
Some of the vitamins and minerals in brown rice vs white rice is the following:
Brown Rice
Manganese-42% of the Daily Value
Niacin- 16% of the Daily Value
Thiamin- 15% of the Daily Value
Selenium- 11% of the Daily Value
Magnesium- 9% of the Daily Value
White Rice
Manganese- 16% of the Daily Value
Niacin- 3% of the Daily Value
Thiamin- 2% of the Daily Value
Magnesium- 2% of the Daily Value
Thiamin helps with the function of the nervous system, heart, muscles, etc. Magnesium is important for the regulation of your blood pressure levels as well as energy. Manganese helps with the body antioxidant system, growth, and development.
White rice has a higher glycemic index score so it can cause spikes in blood sugar levels. In fact, it has a higher glycemic index score than brown rice.
One of the negative things about eating rice is there have been studies that have shown excessive amounts of heavy metals from different countries. And this high concentration metal comes mostly from brown rice because of the bran in it. So brown rice contains more heavy metals than white rice.
The Bottom Line is rice does have protein, but it has significantly more carbs than protein. The health benefits of white rice vs brown rice are about the same nutrients level. The biggest difference is there is more fiber in brown rice over white rice because of the bran in it. And white rice has a higher glycemic index than brown rice.
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References
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/168932/nutrients
- Tao K, Yu W, Prakash S, Gilbert RG. High-amylose rice: Starch molecular structural features controlling cooked rice texture and preference. Carbohydr Polym. 2019 Sep 1;219:251-260. doi: 10.1016/j.carbpol.2019.05.031. Epub 2019 May 10. PMID: 31151523.
- Williams PN, Villada A, Deacon C, Raab A, Figuerola J, Green AJ, Feldmann J, Meharg AA. Greatly enhanced arsenic shoot assimilation in rice leads to elevated grain levels compared to wheat and barley. Environ Sci Technol. 2007 Oct 1;41(19):6854-9. doi: 10.1021/es070627i. PMID: 17969706.
