What is the best rice to eat on a Mediterranean diet?

November 3, 2025 •

4 min read

The Mediterranean diet, celebrated as the best overall diet by U.S. News & World Report for multiple consecutive years, places a strong emphasis on whole grains. When planning meals, a common question arises: what is the best rice to eat on a Mediterranean diet? For superior health benefits, the optimal choices are nutrient-dense whole-grain varieties over refined white rice.

Quick Summary

Whole grain rice varieties, including brown rice and wild rice, are the top choice for the Mediterranean diet because of their higher fiber and nutrient content. Refined white rice is permissible in moderation, especially in traditional dishes.

Key Points

Prioritize Whole Grains: Opt for whole-grain rice like brown or wild rice instead of refined white rice to maximize nutritional benefits on the Mediterranean diet.
Brown Rice is a Go-To: A superior source of fiber, magnesium, and B vitamins, brown rice has a lower glycemic index than white rice, aiding in blood sugar control.
Wild Rice Offers a Boost: Exceptionally high in protein, antioxidants, and fiber, wild rice adds a distinct nutty flavor and chewy texture to dishes.
Embrace Variety: The diet encourages a variety of grains; rotate between brown rice, wild rice, and other whole grains like farro, barley, and quinoa to diversify nutrients.
Moderate White Rice Intake: While whole grains are preferred, traditional white rice dishes like risotto can be enjoyed occasionally as part of a balanced meal.
Balance Your Plate: Regardless of the rice type, always pair it with a generous portion of vegetables, healthy fats like olive oil, and lean protein.

The Mediterranean diet is more than just a meal plan; it is a lifestyle that emphasizes plant-based foods, healthy fats, and a rich variety of whole grains. Placing whole grains at the foundation of your diet is a key principle for achieving the well-documented health benefits, such as reduced risk of heart disease and improved blood sugar control. While rice is a common ingredient in many Mediterranean cuisines, the type of rice you choose can significantly impact your meal's nutritional profile.

Whole Grains are the Mediterranean Standard

The traditional Mediterranean diet pyramid places whole grains at its base, signifying their role as a primary source of energy and fiber. This preference for whole grains stems from their ability to provide sustained energy and a host of vitamins and minerals that are often stripped from refined grains during processing. Incorporating a variety of whole grains is encouraged, including:

Brown rice: The most accessible and common whole-grain rice.
Wild rice: A grass seed, not a true rice, but a fantastic whole-grain option.
Farro: A nutty, ancient grain widely used in Italian cuisine.
Barley: An excellent source of soluble fiber, perfect for soups and salads.
Quinoa: A complete protein and another gluten-free whole grain.
Bulgur: A quick-cooking wheat grain used in dishes like tabbouleh.

Brown Rice: The Go-To Whole Grain Choice

For many, brown rice is the default healthy rice option, and for good reason. It is simply white rice with the outer bran layer and nutrient-rich germ intact. This simple difference has a major impact on its nutritional value. The key benefits of brown rice include:

Higher Fiber Content: The bran layer provides significant dietary fiber, which aids digestion, promotes feelings of fullness, and helps manage weight.
Lower Glycemic Index (GI): Brown rice has a lower GI than white rice, meaning it causes a slower, more gradual rise in blood sugar. This is beneficial for blood glucose control and can help reduce the risk of type 2 diabetes.
Rich in Nutrients: Brown rice is a good source of magnesium, manganese, selenium, and B vitamins, all of which support essential bodily functions.
Antioxidant Properties: It contains phenolic compounds with anti-inflammatory and antioxidant effects.

Wild Rice: A Nutrient Powerhouse

Often sold as a blend with brown rice, wild rice is technically a seed from a semi-aquatic grass. It offers a robust, earthy flavor and a chewy texture that adds interest to any meal. Nutritionally, wild rice is a standout, often considered superior to brown rice in some aspects.

Higher Protein: Wild rice contains almost double the protein of brown rice, making it an excellent plant-based protein source.
Rich in Antioxidants: It is a powerful antioxidant source, which helps fight free radical damage and reduce inflammation.
Excellent Fiber Source: Like brown rice, wild rice is high in dietary fiber, benefiting digestive health and heart health.
Vitamins and Minerals: It provides high levels of B vitamins, magnesium, phosphorus, and zinc.

Comparison of Healthy Rice Options


Feature	Brown Rice	Wild Rice	White Rice (Refined)
Processing	Whole grain, husk removed	Unhulled grain of a grass	Bran and germ removed
Fiber	High	Very High	Low
Protein	Moderate	High	Low
Glycemic Index	Lower (around 55)	Lower	Higher (around 64)
Key Nutrients	Magnesium, B vitamins, antioxidants	Protein, antioxidants, B vitamins, magnesium	Fortified with some nutrients, but less naturally occurring
Best For...	Daily staple, pilafs, grain bowls	Salads, stuffing, adding texture	Occasional use in specific dishes

How to Incorporate Rice into Your Mediterranean Meals

Using whole-grain rice creatively ensures your meals stay exciting and healthy. Here are some ideas:

Power-Packed Pilafs: Use brown or wild rice as a base for a colorful pilaf. Sauté aromatics like onions and garlic in extra virgin olive oil, then add the rinsed rice, broth, and a blend of Mediterranean spices like turmeric, cumin, and coriander. Stir in toasted pine nuts or almonds for extra crunch and flavor.
Hearty Grain Salads: Cooked and cooled wild rice or brown rice makes an excellent base for a Mediterranean-inspired salad. Toss it with fresh greens, chopped cucumbers, tomatoes, Kalamata olives, and a zesty lemon-olive oil dressing. You can also add chickpeas for extra protein.
Stuffed Vegetables: Mix cooked brown rice with finely chopped vegetables, herbs, and seasonings to create a flavorful stuffing for bell peppers or zucchini.
Mediterranean Bowls: Build a nutritious bowl with a base of brown rice, topped with grilled chicken or fish, roasted vegetables, and a dollop of Greek yogurt.

What About White Rice, Risotto, and Paella?

While whole grains are the foundation, the Mediterranean diet is not about strict rules but about a balanced, mindful eating pattern. Traditional Mediterranean dishes like Italian risotto and Spanish paella famously use specific types of white rice, such as Arborio or Bomba rice, which are essential for their unique texture. In this context, white rice is not forbidden. However, it should be treated as an occasional food rather than a daily staple. Because white rice has a higher glycemic index and less fiber, it's best to enjoy these dishes mindfully, pairing them with plenty of vegetables to balance the meal.

Conclusion: Choosing Your Best Rice on the Mediterranean Diet

In short, the best rice to eat on a Mediterranean diet is a whole grain. For superior everyday nutrition, brown rice is an accessible, fiber-rich, and reliable choice, while wild rice offers an extra boost of protein and antioxidants. By making whole grains the star of your meals, you can enjoy the delicious, heart-healthy benefits of the Mediterranean diet. When a traditional recipe calls for white rice, enjoy it in moderation and focus on building a well-rounded plate with plenty of fresh produce and healthy fats. For a more detailed comparison of different rice varieties, see this analysis from Harvard Health.

Frequently Asked Questions

Yes, but in moderation. The Mediterranean diet prioritizes whole grains, so it's best to reserve white rice for occasional treats or traditional dishes like risotto or paella, rather than consuming it daily.

Yes, basmati rice is a good option. For a whole-grain benefit, choose brown basmati, which retains more fiber and nutrients. White basmati can also be used, though less frequently than whole-grain versions.

Wild rice is an excellent choice for the Mediterranean diet. It's praised for its high protein, fiber, and antioxidant content, making it one of the most nutritious grains available.

Arborio rice is a white rice used in risotto, a traditional Italian dish. As with other refined white rice, it should be consumed in moderation and less frequently than whole grains like brown or wild rice.

Brown rice is more nutritious than white rice because it retains the bran and germ. It provides significantly more fiber, magnesium, and B vitamins, and has a lower glycemic index.

To make rice dishes healthier, use whole-grain rice, add plenty of vegetables and legumes, and incorporate healthy fats like extra virgin olive oil. This approach boosts flavor and nutritional value.

Besides rice, the Mediterranean diet encourages other whole grains like farro, barley, bulgur, quinoa, and whole-wheat pasta and bread. These offer different flavors and textures to diversify your meals.