What is the Healthiest Ben's Rice?

December 16, 2025 •

4 min read

While most rice varieties are primarily carbohydrates, brown rice typically offers significantly more fiber and nutrients than its white counterpart. Understanding these key differences and the processing involved is crucial for determining what is the healthiest Ben's rice option for your dietary needs.

Quick Summary

This guide provides a comprehensive comparison of Ben's Original rice varieties, detailing nutritional differences to help you select the most beneficial option for your diet.

Key Points

Choose Whole Grain Brown Rice: The Ben's Original Whole Grain Brown Rice is generally the healthiest option due to higher fiber, vitamins, and minerals.
Be Mindful of Sodium: Convenient Ready Rice pouches can contain significant added sodium, particularly flavored varieties, so read the label carefully.
Brown Rice is Better for Blood Sugar: Its lower glycemic index helps prevent rapid spikes in blood sugar, which is beneficial for managing blood glucose levels.
Consider White Rice for Sensitive Digestion: For individuals with digestive issues like IBS, lower-fiber white rice might be easier to tolerate during flare-ups.
Cook with Care to Reduce Arsenic: All rice can contain arsenic, but cooking it with excess water that is later drained can help reduce levels. Diversifying your grain intake also helps.
Always Read the Label: Nutritional content can vary widely between products, even within the same brand. Check the packaging to confirm details like sodium and fiber.

Understanding the Fundamentals: Brown vs. White Rice

To determine the healthiest option, it's essential to understand the basic difference between brown and white rice. All rice starts as a whole grain, consisting of three main parts: the fibrous bran, the nutritious germ, and the starchy endosperm.

Brown rice is a whole grain. During processing, only the outer husk is removed, leaving the bran and germ intact. This retention is why brown rice is richer in fiber, vitamins, and minerals. It has a chewier texture and a nuttier flavor compared to white rice.
White rice has the bran and germ completely removed through a milling and polishing process. This gives it a longer shelf life and a softer texture but strips away most of the naturally occurring nutrients. To compensate, white rice is often enriched with vitamins and minerals after processing.

Ben's Original Varieties: A Closer Look at Nutrition

Ben's Original (formerly Uncle Ben's) offers a wide range of rice products, including both traditional dry rice and quick-cooking 'Ready Rice' pouches. The nutritional value can vary significantly between these categories, particularly concerning fiber and sodium content. For most people seeking the best nutritional profile, the Ben's Original Whole Grain Brown Rice is the clear winner. However, other varieties have their place depending on specific dietary requirements.

The Healthiest Choice: Whole Grain Brown Rice

Ben's Original Whole Grain Brown Rice is the healthiest choice for most individuals. As a 100% whole grain product, it retains its natural fiber, vitamins, and minerals. Its key benefits include:

Higher Fiber Content: Fiber is crucial for digestive health, and it also helps you feel fuller for longer, which can assist with weight management.
Lower Glycemic Index (GI): Brown rice has a lower GI than white rice, meaning it causes a slower, more gradual rise in blood sugar levels. This is particularly beneficial for those managing diabetes or seeking stable energy levels.
Rich in Nutrients: It is a good source of magnesium, manganese, and selenium, which play vital roles in overall health.

Convenience with Caution: Ready Rice and Flavored Options

The Ready Rice pouches are extremely convenient, but the added seasonings in flavored varieties often come with a significant sodium increase. For example, the Ready Rice Long Grain & Wild Original Recipe can have a substantial amount of sodium per serving compared to plain options. The best of the convenient options is the Ready Rice Whole Grain Brown, which offers a healthier, fiber-rich choice in a quick-cooking format.

White Rice: A Role for Digestion

For those with specific digestive conditions, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), a low-fiber diet might be recommended during a flare-up. In these cases, Ben's Original Parboiled Long Grain White Rice could be a suitable option due to its lower fiber content and easier digestibility. It is also enriched with certain nutrients to replace some that were lost during processing.

Comparison Table: Ben's Original Rice Varieties

To help you decide, here is a breakdown comparing key nutritional metrics of three common Ben's Original rice types per serving (consult individual packaging for exact values).


Feature	Ben's Original Whole Grain Brown Rice	Ben's Original Parboiled Long Grain White Rice	Ben's Original Ready Rice Flavored (e.g., Long Grain & Wild)
Whole Grain	Yes	No	Varies (check packaging)
Fiber	Higher	Lower	Lower to moderate
Sodium	Minimal to none	Minimal to none	Can be very high (up to 650mg)
GI	Lower (medium)	Higher	Varies
Preparation	Longer cooking time	Standard cooking time	90 seconds (microwave)
Taste	Nutty, chewy	Milder, softer	Seasoned, potentially salty

Making Your Best Rice Choice

When choosing the healthiest Ben's rice, there is no single answer for every person, but the whole-grain varieties offer the most nutritional benefits for the majority of people. For general health, weight management, and blood sugar control, the Whole Grain Brown Rice is the optimal choice. If you prioritize speed and convenience, opt for the Ready Rice Whole Grain Brown pouch to get a quick, healthier meal. Be cautious with flavored options and always check the sodium levels on the nutritional label. For those with digestive sensitivities, the plain parboiled white rice might be a more suitable, temporary option. Remember that a varied diet, including other grains, can also help mitigate potential concerns like arsenic exposure, which is slightly higher in brown rice. For more information on the benefits of whole grains, you can explore resources like the American Heart Association.

The Healthiest Ben's Rice: A Summary

Whole grain brown rice is typically the most nutrient-dense and best for blood sugar control.
Ready Rice varieties offer convenience but check for added sodium, especially in flavored versions.
White rice has a place for individuals with certain digestive sensitivities due to its lower fiber content.
A balanced and varied diet is the best approach to maximize nutritional benefits and minimize potential risks.

Frequently Asked Questions

Yes, Ben's Original brown rice is a better choice for weight loss compared to white rice. Its higher fiber content promotes a feeling of fullness, which can help reduce overall calorie intake.

Yes, brown rice, including Ben's Original, has significantly more fiber than white rice because it retains the bran and germ. The fiber in brown rice aids in digestion and helps regulate blood sugar.

The healthiness of Ben's Original Ready Rice depends on the variety. While the Ready Rice Whole Grain Brown is a good convenient option, many flavored versions can be high in sodium and other additives. Always check the nutrition facts.

Ben's Original parboiled white rice is milled and polished, removing much of the bran and germ, while the brown rice retains these nutrient-rich layers. This makes brown rice higher in fiber and many vitamins and minerals.

Yes, the plain, unseasoned varieties of Ben's Original brown and white rice are naturally low in sodium. You can control the salt content yourself by adding seasonings during cooking.

People with diabetes can eat rice as part of a balanced diet. Brown rice is often the better choice as its lower glycemic index helps with blood sugar control. However, consulting a doctor or dietitian is recommended for personalized advice.

To reduce arsenic levels, you can cook rice with excess water, similar to how pasta is prepared, and then drain the water. Eating a varied diet that includes other grains also helps minimize exposure over time.