Is Sona Masoori Rice Healthier? A Deep Dive into Nutrition and Benefits

December 13, 2025 •

4 min read

While white rice varieties are often seen as less healthy, Sona Masoori is frequently celebrated for its comparative health benefits. Cultivated in southern India, this medium-grain rice is touted for its low glycemic index and lower calorie count, but is Sona Masoori rice healthier in practice for everyday consumption?.

Quick Summary

This article explores the nutritional profile, health advantages, and potential drawbacks of Sona Masoori rice. It compares its attributes with other popular rice types, provides practical tips for healthier preparation, and discusses its suitability for different dietary needs, including weight management and diabetes.

Key Points

Low Glycemic Index: Sona Masoori has a lower GI compared to other white rice, helping to manage blood sugar levels and providing sustained energy.
Easy to Digest: Its light and fluffy texture makes it easier on the digestive system, suitable for daily meals and those with sensitive stomachs.
Fewer Calories: Compared to Basmati and other long-grain rice, Sona Masoori contains fewer calories, aiding in weight management when consumed in moderation.
Rich in Fiber (Brown Variety): Choosing brown Sona Masoori significantly boosts your dietary fiber intake, which supports gut health and regular digestion.
Naturally Gluten-Free: Like all rice, Sona Masoori is naturally gluten-free, making it a safe and versatile option for individuals with celiac disease or gluten sensitivity.
Good Source of Nutrients: It contains small amounts of essential minerals like iron and potassium, contributing to overall well-being.

Unpacking the Nutritional Value of Sona Masoori Rice

Sona Masoori is a hybrid medium-grain rice grown primarily in the southern Indian states of Andhra Pradesh, Telangana, and Karnataka. It is prized for its light, fluffy texture and mild, slightly sweet flavor. Unlike regular polished white rice, Sona Masoori is considered a healthier alternative by many, especially the unpolished or brown varieties. A cup of Sona Masoori rice contains less starch and fewer calories compared to many long-grain varieties like Basmati, which contributes to its perceived health halo.

Comparing White and Brown Sona Masoori

Like other grains, the nutritional profile of Sona Masoori rice varies significantly depending on its level of processing. The key difference lies in the bran layer.

White Sona Masoori: This is the most common form, with the bran layer removed during milling. It is easily digestible and lighter on the stomach, making it a good choice for those with sensitive digestive systems. However, the polishing process strips away much of the fiber, vitamins, and minerals.
Brown Sona Masoori: This unpolished version retains the fibrous bran and nutrient-rich germ. As a result, brown Sona Masoori offers significantly more dietary fiber, protein, and minerals like manganese and potassium compared to its white counterpart. This higher fiber content is especially beneficial for managing blood sugar levels and promoting digestive health.

The Glycemic Index Factor

One of the most frequently cited health benefits of Sona Masoori is its low glycemic index (GI), a measure of how quickly a food raises blood sugar levels.

Low to Moderate GI: While some sources report a GI below 55 for specialized 'sugar control' Sona Masoori variants, broader research suggests a GI range of 51 to 69 for standard Sona Masoori, placing it in the low to moderate category.
Impact on Blood Sugar: This lower GI means Sona Masoori releases glucose into the bloodstream more slowly than higher-GI rice, such as regular white rice, helping to prevent sharp blood sugar spikes. This makes it a better choice for people managing diabetes, insulin resistance, or PCOS, especially when consumed in moderation.

Sona Masoori vs. Other Popular Rice Varieties

To determine if Sona Masoori is the best choice for your health needs, it is helpful to compare it with other common rice types. The following table contrasts Sona Masoori with Basmati rice and standard white rice.


Feature	Sona Masoori Rice	Basmati Rice	Standard White Rice (Medium/Short Grain)
Grain Type	Medium-grain	Long-grain	Varies (medium to short)
Calorie Count	Lower compared to Basmati	Higher than Sona Masoori	Generally higher than Sona Masoori
Digestibility	Light and easy to digest	Also easy to digest, with good gut health benefits	Can feel heavier; lower fiber in polished versions
Glycemic Index	Low (around 51-56), potentially moderate depending on processing	Moderate (around 58-65)	High (typically 70 or above)
Fiber Content	Higher fiber than polished Basmati, especially brown varieties	Lower fiber, especially in white versions	Very low fiber due to heavy processing
Weight Management	Considered beneficial due to lower calories and higher fiber (in brown version)	Moderate impact; portion control is key	Can contribute to weight gain if not portion-controlled

Practical Tips for Making Sona Masoori a Healthier Choice

Beyond its inherent nutritional qualities, how you prepare and consume Sona Masoori rice can further enhance its health benefits. Here are some actionable tips:

Opt for Brown Sona Masoori: Choosing the unpolished brown variety maximizes fiber, nutrient content, and beneficial resistant starch. Brown rice also provides a more sustained energy release.
Cook for Lower GI: Studies show that cooking methods can influence rice's glycemic index. Cooking via steaming or open vessel methods may result in a lower GI compared to electric cookers. Cooling and reheating rice can also increase its resistant starch, further lowering the GI.
Control Your Portions: As with any carbohydrate, portion control is vital, especially for individuals managing blood sugar. A quarter cup of uncooked rice is a reasonable serving size to consider.
Pair Strategically: Balance your meal by combining Sona Masoori with plenty of fiber-rich vegetables, lean proteins, and healthy fats. This balanced approach helps reduce the overall glycemic impact of the meal.
Rinse Properly: Rinsing the rice three times before cooking helps remove excess surface starch, which can affect the final texture and stickiness of the cooked rice.

Is Sona Masoori Rice Healthier? The Final Verdict

So, is Sona Masoori rice healthier? When compared to more heavily processed white rice varieties, Sona Masoori, particularly its brown variant, is a healthier option due to its lower glycemic index, lower calorie count, and higher fiber content. Its light and easily digestible nature makes it an excellent choice for daily consumption. However, it is not a 'miracle food.' Its health benefits are maximized by choosing the right variety (brown), cooking it correctly, and practicing mindful portion control. Ultimately, the health of any rice variety depends on the overall dietary context, but Sona Masoori is certainly a step in the right direction for a more nutritious meal. For further dietary guidance, consulting a registered dietitian is always recommended.

What are the benefits of brown Sona Masoori rice?

Frequently Asked Questions

Yes, Sona Masoori rice can be beneficial for weight loss, especially compared to other rice types. It has fewer calories and less starch, and its lighter nature makes it less likely to cause a heavy, bloated feeling. The brown version is higher in fiber, promoting fullness and aiding in weight management.

The glycemic index (GI) of Sona Masoori rice is generally considered to be low to moderate, with some studies and brands reporting values around 51-69. The GI can vary based on processing and cooking methods; specifically processed 'low GI' variants can have a GI under 55.

Brown Sona Masoori is the unpolished version that retains its nutrient-rich bran and germ layers. This results in higher levels of fiber, protein, and minerals compared to white Sona Masoori, which has these layers removed during milling. Brown rice has a nuttier flavor and chewier texture.

In some aspects, Sona Masoori is considered healthier. It often has a lower calorie count and a comparable or slightly lower glycemic index than many Basmati varieties. However, both are healthy options, and the 'best' choice depends on dietary needs and preferences. Brown Basmati rice can also be a healthy whole-grain choice.

Yes, people with diabetes can consume Sona Masoori rice in moderation, particularly opting for the brown version. Its low to moderate GI can help manage blood sugar levels, but portion control and pairing with other low-GI foods are crucial.

For optimal health benefits, cook Sona Masoori rice via steaming or an open vessel method, as this can result in a lower GI compared to electric cookers. Rinsing the rice thoroughly and then cooling it before reheating can also increase its resistant starch content, further lowering its GI impact.

Yes, Sona Masoori rice is known for being easy on the digestive system due to its light texture and low starch content. The brown version, with its higher fiber content, further aids in promoting good digestive health.