What Kind of Rice is the Highest in Fiber?

November 23, 2025 •

4 min read

According to nutrition data, wild rice contains significantly more fiber per cooked cup than more common varieties like brown or white rice. This means that to find what kind of rice is the highest in fiber, one must look beyond traditional options to this nutrient-dense wild grain.

Quick Summary

Wild rice and whole-grain varieties like brown and black rice offer the most dietary fiber due to retaining the nutrient-rich bran layer. These whole grains promote digestive health and help regulate blood sugar levels.

Key Points

Wild Rice is the Fiber Champion: While technically a grass seed, wild rice contains significantly more fiber per serving than any true rice variety.
Whole Grains are Key: Varieties like brown, black, and red rice are high in fiber because they retain their nutrient-rich bran and germ layers.
Refined Rice is Low in Fiber: White rice, which has its bran and germ removed, offers very little dietary fiber.
Promotes Digestive Health: The high fiber content in wild and whole-grain rice aids digestion, promotes regularity, and helps with weight management.
Helps Regulate Blood Sugar: The slower digestion of fiber in whole grains helps prevent blood sugar spikes associated with refined grains.
Boost Fiber Easily: You can increase the fiber in any rice dish by mixing in legumes, vegetables, or seeds.

The Undisputed Fiber Champion: Wild Rice

While many people assume brown rice is the highest fiber option, the true victor is wild rice. Despite its name, wild rice is not botanically a rice but rather the seed of an aquatic grass native to North America. This distinction gives it a unique nutritional profile, including a superior fiber count. Per cooked cup, wild rice contains approximately 3 to 6.5 grams of fiber, with variations depending on the source. This is considerably more than other types of rice and makes it an excellent choice for boosting your daily fiber intake.

Other Fiber-Rich Whole Grains

After wild rice, several other whole-grain varieties offer impressive fiber content compared to their refined counterparts. These rice types retain their bran and germ layers, where most of the nutrients and fiber are stored. The more processing a rice grain undergoes, the lower its fiber content becomes.

Brown Rice: A staple for healthy eating, brown rice is the whole-grain version of white rice. It contains roughly 3 to 3.5 grams of fiber per cooked cup, a stark contrast to white rice's minimal amount. Its bran layer gives it a chewier texture and a mild, nutty flavor that works well in many dishes.
Black Rice: Also known as forbidden rice, black rice boasts high levels of fiber, with about 4 grams per cooked cup. Its dark purple-black color comes from anthocyanin pigments, which are potent antioxidants.
Red Rice: This whole-grain rice variety gets its color from a reddish bran layer. Red rice typically contains around 2.8 grams of fiber per cooked cup and offers a hearty texture and nutty flavor.

The Health Benefits of Choosing High-Fiber Rice

Incorporating high-fiber rice into your diet offers numerous health advantages beyond just increased fiber intake. The bran and germ layers of whole-grain rice also contain essential vitamins, minerals, and antioxidants that are stripped away during the milling process for white rice.

Fiber, in particular, plays a critical role in promoting overall health. A diet rich in fiber can help lower cholesterol levels, regulate blood sugar, and reduce the risk of heart disease and type 2 diabetes. This is because the fiber in whole grains like brown or wild rice slows down the absorption of sugar into the bloodstream, preventing the sharp blood sugar spikes associated with refined grains. Furthermore, fiber aids in digestion, promotes regularity, and contributes to a feeling of fullness, which can assist with weight management.

Comparison of Popular Rice Varieties


Rice Type	Fiber per Cooked Cup (approx.)	Texture	Flavor	Processing Level
Wild Rice	3.0-6.5 grams	Chewy, firm	Nutty, earthy	Minimal
Brown Rice	3.0-3.5 grams	Chewy	Mildly nutty	Minimal
Black Rice	~4.0 grams	Chewy	Rich, slightly sweet	Minimal
Red Rice	~2.8 grams	Hearty, chewy	Nutty, earthy	Minimal
White Rice	<1.0 gram	Soft, fluffy	Neutral	Highly Refined

How to Boost Fiber in Any Rice Dish

Even if you are not using a high-fiber rice variety, there are simple ways to increase the fiber content of your meals. Mixing different grains is an easy and effective strategy. A popular tip is to combine half a cup of lentils or quinoa with a cup of white rice in a rice cooker to create a more nutritious blend. Other methods include:

Add Vegetables: Stirring in fibrous vegetables like broccoli, bell peppers, spinach, or carrots adds texture and boosts fiber.
Mix in Legumes: Mixing in cooked beans, such as black beans or chickpeas, is an excellent way to increase fiber and protein.
Top with Seeds and Nuts: A sprinkle of chia seeds, nuts, or even avocado on top of your rice bowl adds a satisfying crunch and a dose of healthy fats and fiber.

Choosing the Right Rice for Your Needs

While wild rice offers the highest fiber content, the “best” rice depends on your specific dietary needs and preferences. For those managing blood sugar levels, the lower glycemic index of whole grains like wild and brown rice makes them a superior choice. However, people with certain digestive issues may find lower-fiber white rice easier to digest during a flare-up. For most healthy individuals, swapping refined white rice for a whole-grain option is a simple way to increase nutrient intake. The American Heart Association recommends choosing whole foods like brown rice over refined options to promote better heart health and manage cholesterol levels.

Conclusion

When it comes to answering what kind of rice is the highest in fiber, wild rice is the definitive winner. However, other whole-grain varieties such as brown, black, and red rice are also excellent choices that far surpass refined white rice in nutritional value. By opting for these minimally processed grains, you gain not only more fiber but also a richer profile of vitamins, minerals, and antioxidants. Whether you choose the nutty chew of wild rice or the versatility of brown rice, incorporating more whole grains into your diet is a smart and easy step toward better health. For additional health information on whole grains, you can consult reliable sources like the American Heart Association.

Frequently Asked Questions

Yes, brown rice has significantly more fiber than white rice. A single cup of cooked long-grain brown rice contains over 3 grams of fiber, while white rice contains less than 1 gram per cup.

No, wild rice is not a true rice. It is the seed of an aquatic grass that is native to North America and has a distinct nutritional profile, including higher fiber content.

Black rice, also known as forbidden rice, contains a notable amount of fiber, with approximately 4 grams per cooked cup.

Whole-grain rices like brown, black, and red rice have more fiber because their outer bran and germ layers, which are rich in fiber and other nutrients, are left intact during processing.

To increase fiber in white rice, you can mix in high-fiber ingredients like cooked lentils, quinoa, or various vegetables such as broccoli or spinach.

No, brown rice generally contains more fiber than red rice. A cup of cooked red rice has around 2.8 grams of fiber, while brown rice typically has 3 to 3.5 grams per cooked cup.

Parboiled rice has slightly more fiber than regular white rice because the process pushes some nutrients into the starchy kernel. However, its fiber content is still much lower than that of true whole grains like wild or brown rice.