Nutrition Diet: What is the healthiest brand of rice?

October 3, 2025 •

4 min read

According to nutrition experts, whole-grain rice varieties like brown and black rice offer significantly more fiber and nutrients than their refined white counterparts. But with so many options, determining what is the healthiest brand of rice can be a confusing task for shoppers aiming to optimize their diet.

Quick Summary

This article explores the nutritional differences between various rice types, detailing why whole grains offer superior health benefits. It reviews several highly-regarded brands, discussing factors like organic certification and arsenic levels. The content also offers cooking tips to maximize nutrition and provides a clear comparison of rice varieties.

Key Points

Prioritize whole grains: Varieties like brown, black, and red rice are more nutritious than white rice because they retain their fiber-rich bran and germ layers.
Lundberg Family Farms is a top contender: This brand is consistently rated for its commitment to organic, non-GMO, and sustainably-grown whole-grain rice products.
Check for organic certification: For brands like Thrive Market and Lotus Foods, organic certification provides assurance that the rice is grown without synthetic pesticides.
Consider arsenic levels and sourcing: Some brands mitigate arsenic concerns by sourcing from regions with lower levels, such as California, India, and Pakistan.
Cooking methods enhance nutrition: Techniques like rinsing, using excess water, or adding coconut oil followed by cooling can improve the health profile of your rice.
Black and red rice offer unique benefits: These colorful whole grains are rich in potent anthocyanin antioxidants, surpassing brown rice in this aspect.

The Whole Grain Advantage: Understanding Rice Nutrition

Rice is a staple food for over half of the world's population, providing essential carbohydrates for energy. However, the nutritional profile varies dramatically between different types of rice. The primary difference lies in the level of processing.

Whole Grains vs. Refined Grains

Whole-grain rice (e.g., brown, black, red): These varieties retain all three edible parts of the grain: the bran, the germ, and the endosperm. This makes them rich in dietary fiber, antioxidants, B vitamins, and minerals like magnesium and phosphorus. The fiber content aids digestion, regulates blood sugar, and helps manage weight.
Refined or White Rice: The milling and polishing process removes the bran and germ, leaving only the starchy endosperm. This extends shelf life but strips away much of the fiber and nutrients. While white rice is often enriched with some nutrients like iron and B vitamins, it cannot match the natural nutritional richness of whole grains.

Healthiest Types of Rice Beyond the Brand

When considering health, the type of rice is more important than the brand name. While brown rice is a popular choice, other whole-grain varieties offer impressive nutritional benefits.

Brown Rice: This is the most widely available whole-grain rice and a great source of fiber, protein, and magnesium. Its lower glycemic index (GI) compared to white rice makes it a better option for blood sugar management. Brands like Lundberg Family Farms and Ben's Original offer quality brown rice products.
Black Rice (Forbidden Rice): With its striking dark color, black rice is exceptionally rich in anthocyanin antioxidants, even more so than blueberries. It offers anti-inflammatory properties, a nutty flavor, and is a whole grain with good fiber content.
Red Rice: Like black rice, red rice gets its color from anthocyanins, providing a hearty dose of antioxidants. It is also high in iron and magnesium and has a nutty, savory flavor. Lotus Foods offers an organic red rice option.
Wild Rice: Though technically an aquatic grass seed, wild rice is cooked and consumed like rice. It boasts the highest protein content of the bunch and is also high in fiber, making it a highly nutritious choice. North Bay Trading Company is known for its wild rice.

Choosing the Healthiest Brand of Rice: Key Considerations

While the type of rice dictates its core nutritional value, the brand matters when considering factors like quality, processing, and potential contaminants.

Arsenic Levels and Sourcing

One crucial factor is arsenic, a toxic metal that can be present in rice. Brown rice tends to absorb more arsenic from the soil than white rice. To mitigate this risk, opt for brands sourcing rice from regions with lower arsenic levels, such as California, India, and Pakistan. Cooking methods can also help reduce exposure.

Organic Certification and Additives

Choosing organic brands can help ensure your rice is free from synthetic pesticides and fertilizers. Additionally, look for brands with minimal processing and no artificial additives, flavors, or preservatives. Companies like Lundberg and Thrive Market are known for prioritizing organic and clean ingredients. Some ready-to-eat rice pouches, while convenient, may contain added oils or salt.

A Comparison of Healthiest Rice Options


Nutrient	Enriched White Rice	Brown Rice	Black Rice
Calories (per 1 cup cooked)	205 kcal	215 kcal	200 kcal
Carbohydrates (per 1 cup cooked)	45 g	45 g	43 g
Protein (per 1 cup cooked)	4.3 g	5 g	5 g
Fiber (per 1 cup cooked)	0.6 g	3.5 g	3 g
Magnesium (per 1 cup cooked)	19 mg	83 mg	70 mg
Antioxidants	Low	Present (flavonoids)	High (anthocyanins)
Glycemic Index	High	Lower	Low to Moderate

Top-Rated Healthiest Rice Brands

Based on brand reputation, commitment to quality, and offering nutritious whole-grain options, several brands stand out:

Lundberg Family Farms: A family-owned company known for its wide variety of organic, non-GMO, and gluten-free whole grains, including brown and jasmine rices. They are consistently cited for their quality and sustainable practices.
Thrive Market: This brand offers organic black rice, noted for its high antioxidant content. As an online retailer, their products often appeal to health-conscious consumers looking for specific whole-grain options.
Lotus Foods: Praised for its sustainable farming and focus on heirloom varieties, Lotus Foods offers both organic red rice and black rice. Their commitment to quality and ethical sourcing makes them a great choice.
Ben's Original: While offering a range of products, their Whole Grain Brown Rice is a reliable, widely available option for those seeking an easy-to-cook whole grain.

Cooking Methods for Enhanced Nutrition

Beyond choosing the right rice, how you prepare it can also influence its health benefits. Proper cooking can reduce exposure to contaminants and improve digestibility.

Rinse thoroughly: Rinsing rice before cooking helps remove excess starch and surface contaminants.
Use more water (Pasta Method): Cooking rice in a 1:6 ratio of rice to water, and then draining the excess, has been shown to reduce arsenic levels.
Add coconut oil: A study suggests that adding a teaspoon of coconut oil to boiling water before cooking and then refrigerating the cooked rice can increase resistant starch, which reduces calorie availability.
Cool it down: After cooking, refrigerating rice overnight increases its resistant starch, which functions like dietary fiber and is beneficial for gut health.

Conclusion: Making the Right Choice for Your Diet

While there is no single definitively healthiest brand of rice, the best choice is a high-quality, minimally processed, whole-grain variety. Brands like Lundberg, Thrive Market, and Lotus Foods offer excellent organic and nutrient-rich options, including brown, black, and red rice. Prioritizing whole grains over refined white rice, coupled with smart cooking methods, will deliver the most nutritional benefit for a healthy diet. Consider your specific health needs and taste preferences, but remember that opting for whole grains is always a step in the right direction for better nutrition.

Visit the Whole Grains Council for more information on the benefits of whole grains.

Frequently Asked Questions

Brown rice is generally considered healthier than white rice because it is a whole grain, containing more fiber, vitamins, and minerals. White rice is a refined grain, stripped of its most nutritious parts during processing.

Brown rice and other whole-grain varieties like black rice are often recommended for people with diabetes due to their lower glycemic index and higher fiber content, which helps manage blood sugar levels more effectively than white rice.

Yes, arsenic can be a concern, particularly in brown rice, which absorbs more of it from the soil. You can mitigate exposure by choosing brands that source rice from regions known for lower arsenic levels, such as California, and by cooking the rice in excess water and draining it.

Organic certification ensures the rice was grown without synthetic pesticides and fertilizers, which can be a healthier choice. Reputable organic brands, like Lundberg Family Farms, are often praised for their overall quality and adherence to strict standards.

One technique is to cook rice with a teaspoon of coconut oil and then refrigerate it for at least 12 hours. This process increases resistant starch, which can decrease the number of calories your body absorbs from the rice.

Wild rice is actually a seed from an aquatic grass, not a true rice, but it boasts the highest protein content compared to brown, black, and red rice varieties. It is an excellent choice for a protein-rich grain.

The type of rice (e.g., whole grain vs. refined) is the most significant factor for overall nutrition. However, the brand influences factors like organic status, sourcing for lower contaminants, and ingredient transparency, all of which contribute to the final healthfulness of the product.