Is Great Value Rice Good For You? A Detailed Nutritional Breakdown

January 4, 2026 •

4 min read

According to the U.S. Dietary Guidelines, grains, including rice, should make up a significant portion of a healthy diet. When shopping on a budget, many consumers turn to store brands like Great Value. But is Great Value rice truly good for you? This article examines the nutritional content, potential risks, and overall health implications of including Great Value rice in your diet.

Quick Summary

An analysis of Great Value rice reveals nutritional differences between its white and brown varieties, with brown being more nutrient-dense. Potential risks like arsenic contamination exist with all rice but can be mitigated with proper preparation.

Key Points

Nutritional Differences: Great Value brown rice is a whole grain, offering more fiber and nutrients like magnesium, compared to the enriched white rice.
Arsenic Risk: Like all rice, Great Value varieties contain some arsenic; brown rice typically has higher levels, but risks can be mitigated by rinsing and cooking with excess water.
Glycemic Index: Great Value white rice has a higher glycemic index, leading to faster blood sugar spikes compared to brown rice, which has a moderate GI.
Digestive Comfort: For individuals with digestive issues, Great Value white rice's lower fiber content may be easier to digest than the whole-grain brown rice.
Affordability: Great Value rice is a budget-friendly option, allowing for affordable meals, but its nutritional value still depends on which variety is chosen and how it is prepared.

Understanding the Nutritional Profile of Great Value Rice

Great Value, a Walmart store brand, offers a variety of rice products, including enriched long-grain white rice, instant white rice, and whole-grain brown rice. The healthiness of Great Value rice, much like any other brand, depends heavily on the specific type you choose. At its core, rice is a primary source of carbohydrates, providing energy for the body.

Great Value White Rice: The Refined Grain

Great Value's long-grain enriched white rice is the most common and budget-friendly option. The enrichment process, common in the U.S., adds back certain B vitamins (like niacin and thiamine) and iron that are lost during milling, although it remains less nutrient-dense than whole-grain brown rice.

Nutritional highlights for enriched white rice include:

Energy source: Primarily composed of carbohydrates, it provides quick fuel for the body.
Fortified nutrients: The enrichment process ensures it contains important vitamins and minerals.
Easy to digest: Due to its low fiber content, white rice is easier for the digestive system to process, which can be beneficial for those with certain stomach sensitivities.

Great Value Brown Rice: The Whole-Grain Option

For those seeking a more fibrous and nutrient-rich alternative, Great Value offers whole-grain brown rice. Unlike its white counterpart, brown rice retains its bran and germ, the most nutritious parts of the grain.

Key advantages of brown rice:

Higher in fiber: The additional fiber in brown rice aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
Rich in nutrients: Brown rice is a better source of minerals like magnesium, phosphorus, and manganese, and retains more B vitamins naturally.
Supports heart health: A diet rich in whole grains, such as brown rice, may help reduce the risk of heart disease.

Potential Health Concerns with All Rice Products

Regardless of the brand, including Great Value, there are a few general concerns to be aware of when consuming rice regularly. These issues are not exclusive to budget brands but are important considerations for all rice consumers.

Arsenic Contamination

Rice naturally accumulates more arsenic from soil and water than most other food crops. The Environmental Working Group (EWG) has noted moderate concern over arsenic contamination in Great Value's rice products. It is crucial to remember:

Brown rice generally has higher arsenic levels than white rice because the heavy metal tends to concentrate in the bran.
Reducing arsenic exposure is possible. Rinsing rice thoroughly before cooking and using a cooking method with more water can help lower arsenic content.

Glycemic Index and Diabetes Risk

White rice, due to its low fiber and high starch content, has a higher glycemic index (GI) than brown rice. Foods with a high GI can cause rapid spikes in blood sugar, potentially increasing the risk of type 2 diabetes with long-term, high intake.

How to manage blood sugar when eating rice:

Choose brown rice: Its higher fiber content and lower GI lead to a more gradual blood sugar increase.
Pair with protein and fiber: Eating white rice alongside fibrous vegetables and lean protein can help regulate the overall meal's impact on blood sugar.

Great Value Rice: Quality, Affordability, and Health

When it comes to budget brands like Great Value, the primary advantage is the lower cost. From a nutritional perspective, the health implications are largely the same as any comparable rice product. The key is understanding the difference between the varieties and preparing them properly. Some consumers have reported varying cooking results or inconsistent grain quality with budget brands, but these experiences are not universal. Many reviews attest to its reliability and value.

Comparison Table: Great Value White vs. Brown Rice


Feature	Great Value Enriched White Rice	Great Value Whole Grain Brown Rice
Processing	Milled to remove bran and germ; enriched with nutrients.	Only husk removed; retains nutrient-rich bran and germ.
Fiber Content	Low	High
Vitamins & Minerals	Good source of added B vitamins and iron.	Higher levels of naturally-occurring magnesium, phosphorus, and manganese.
Glycemic Index	High	Medium
Arsenic Risk	Lower (concentrated in bran).	Higher (concentrated in bran).
Digestibility	Very easy to digest.	Longer to digest; may be challenging for some.

How to Eat Great Value Rice in a Healthy Way

Choose the right type: If you're looking for more fiber and nutrients, opt for the brown rice. If you have digestive issues or are fortifying with other foods, white rice is fine in moderation.
Rinse thoroughly: Regardless of variety, rinsing rice can help reduce surface starch and some heavy metals.
Cook properly: The 'pasta' method of boiling rice in a larger volume of water and then draining can also lower arsenic levels.
Balance your plate: Pair rice with lean proteins (like chicken or fish) and a generous portion of vegetables to create a balanced, nutrient-dense meal and help stabilize blood sugar.

Conclusion: Making an Informed Choice

In conclusion, Great Value rice is not inherently 'bad' for you, but its healthfulness depends on your specific product choice and overall dietary context. Great Value brown rice is a healthier option for most due to its higher fiber and nutrient content, whereas the enriched white rice is a fine, calorie-providing staple when paired with other nutritious foods. Potential arsenic contamination is a consideration for all rice, not just Great Value, and can be managed through proper preparation. Ultimately, the affordable price of Great Value rice allows you to budget for other healthy components of your meal, making it a viable option for a nutritious diet. A balanced perspective on this budget-friendly staple is to focus on portion control, cooking methods, and dietary variety, which are beneficial no matter what brand you purchase.

For more detailed nutritional comparisons of rice varieties, visit Healthline's article on brown vs. white rice.

Frequently Asked Questions

Yes, Great Value's white rice is enriched and fortified with vitamins and minerals like iron and several B vitamins, as is standard practice for white rice in many countries.

Great Value brown rice is often considered better for weight loss because its high fiber content helps you feel full longer. However, portion control is still the most critical factor.

To reduce arsenic, you can thoroughly rinse the rice before cooking and use a cooking method that uses a high water-to-rice ratio, such as boiling it like pasta and then draining the excess water.

Instant rice, whether white or brown, is pre-cooked and dehydrated, making it more processed. In the case of instant white rice, it often has less fiber than the regular version.

The arsenic content in rice varies based on where it is grown. Aromatic rices like jasmine and basmati tend to have lower levels, while rice grown in the American South and brown rice can have higher levels. The specific source for Great Value rice may vary.

Yes, both Great Value white and brown rice are naturally gluten-free, making them safe for individuals with celiac disease or gluten sensitivity.

Not necessarily. The lower price often reflects the store brand's operational costs. While some customer reviews mention inconsistencies in quality, others have found it comparable to more expensive brands, and its nutritional profile mirrors that of other similar rice types.