Which rice has no bran? A guide to white rice and milling

December 14, 2025 •

4 min read

According to the International Rice Research Institute, milled white rice typically consists of 68–72% of the total paddy weight, with the rest being husk and bran. This means that white rice is the variety that has no bran, a fibrous outer layer stripped away during processing.

Quick Summary

This article explains that white rice is the type of rice devoid of bran due to the milling process. It details how this refining impacts nutritional value and contrasts it with whole-grain brown rice. Key differences in fiber, nutrients, and shelf life are highlighted.

Key Points

White Rice Has No Bran: The milling and polishing process removes the outer bran and germ layers from the rice kernel, leaving only the starchy endosperm.
Bran Is Nutrient-Dense: The removed bran and germ are rich in fiber, B vitamins, minerals, and antioxidants, making whole-grain brown rice more nutritious.
Milling Extends Shelf Life: Removing the oily bran layer prevents the rice from going rancid, significantly extending its storage duration.
White Rice Has a Higher Glycemic Index: Due to the removal of fiber, white rice is digested more quickly and can cause a faster rise in blood sugar compared to brown rice.
White Rice Is Often Enriched: To compensate for lost nutrients, many white rice products are enriched with added vitamins and minerals like iron and B vitamins.
Arsenic Content Varies: The bran layer of rice can accumulate higher levels of arsenic, meaning brown rice generally contains more than white rice.

The Journey from Paddy to Plate: Understanding Rice Milling

All rice begins as a whole grain, or paddy, which contains the inedible outer husk, the nutrient-rich bran and germ, and the starchy endosperm. The answer to the question "which rice has no bran?" lies in the processing, or milling, that transforms paddy into white rice. During this multi-stage process, the outer layers are progressively removed, leaving behind only the polished endosperm that we recognize as white rice.

How White Rice is Made

Creating white rice is an intensive process designed to improve the grain's shelf life, appearance, and cooking time. It follows these key steps:

Pre-cleaning: The raw paddy is cleaned to remove stones, dirt, and other foreign materials before milling begins.
Husking/Hulling: The tough, inedible outer husk is removed. This step results in brown rice, which still has its bran layer intact.
Paddy Separation: Any remaining unhusked grains are separated from the brown rice.
Whitening/Polishing: This is the crucial stage where the bran layer and germ are removed from the brown rice. The grains are passed through abrasive machines that scrub away the outer coating. The degree of milling can vary, but the goal is to produce a white, polished kernel.
Grading: After polishing, the rice is sorted to separate whole kernels from broken pieces.
Mist Polishing: Some mills apply a fine mist of water to the grains to improve their luster and appearance before packaging.

The Nutritional Cost of Removing Bran

The bran and germ, which are removed to create white rice, are the most nutrient-dense parts of the grain. While this extends the shelf life and creates a softer texture, it comes at a significant nutritional cost. Brown rice, which retains its bran, is a whole grain that offers more fiber, antioxidants, and essential vitamins and minerals. Many countries, including the U.S., require white rice to be enriched with certain nutrients like B vitamins and iron to counteract these losses.

Health Implications of Choosing De-Branched Rice

For most people, whole grains like brown rice are a healthier choice. The higher fiber content aids in digestion, promotes satiety, and helps regulate blood sugar levels. For individuals with certain digestive issues or during flare-ups of conditions like IBS, however, a lower-fiber option like white rice may be preferable. The high glycemic index of white rice, which can cause faster blood sugar spikes, is a consideration for those managing diabetes, though cooling the rice can create resistant starch to help mitigate this effect.

Polished vs. Unpolished Rice: A Comparative Look


Feature	Polished (White) Rice	Unpolished (Brown) Rice
Bran Layer	No. Removed during milling and polishing.	Yes. Kept intact, providing nutrients and fiber.
Nutritional Content	Lower in fiber, B vitamins, and minerals; often enriched.	Higher in fiber, magnesium, manganese, and antioxidants.
Cooking Time	Shorter and cooks faster.	Longer, and may require soaking before cooking.
Texture & Flavor	Soft, mild, and fluffy.	Chewier, denser, with a nutty and earthy flavor.
Shelf Life	Longer due to the removal of natural oils in the bran.	Shorter, as oils in the bran can turn rancid; best stored in a cool, airtight container.
Glycemic Index	Higher, leading to faster blood sugar increases.	Lower, which is better for regulating blood sugar.

Making the Best Choice for Your Diet

The choice between white rice and other varieties depends on individual health goals, dietary needs, and flavor preferences. While brown rice and other whole-grain varieties offer more nutrients and fiber, white rice remains a versatile and culturally important food. For a more balanced meal, pair white rice with high-fiber vegetables and lean protein. Exploring different options, such as red or black rice, can also introduce a wider array of nutrients and antioxidants into your diet. For further reading on the nutritional science behind different grains, consider visiting the National Institutes of Health website.

Conclusion

In summary, white rice is the rice that has no bran because this fibrous outer layer is deliberately removed during the refining process known as milling. This step extends the grain's shelf life and alters its texture, but it also strips away a significant portion of its nutritional value, including most of its fiber and B vitamins. For those seeking maximum nutrient density, whole-grain options like brown rice are the superior choice. However, enriched white rice can still be part of a healthy diet when balanced with other nutrient-rich foods. Understanding the milling process empowers consumers to make informed dietary decisions based on their health goals.

A Final Word on Arsenic in Rice

It is worth noting that rice plants can absorb arsenic, a toxic environmental pollutant, from the soil. Brown rice tends to be higher in arsenic than white rice because the heavy metal accumulates in the bran. The FDA and other health organizations have suggested varying the types of grains you eat to limit arsenic exposure. Cooking rice with extra water and draining the excess can also reduce the arsenic level. This is an important consideration for individuals who rely heavily on rice as a dietary staple.

Frequently Asked Questions

The main difference is that brown rice is a whole grain with its bran and germ layers intact, while white rice has had these nutritious layers removed through milling and polishing.

Yes, polished rice is another term for white rice. The polishing process is the final step in milling that removes the last traces of bran to give the grain its smooth, shiny, white appearance.

White rice is less nutritious because the milling process removes the fiber, antioxidants, and many vitamins and minerals concentrated in the bran and germ layers.

Some people prefer white rice for its milder flavor, softer texture, and faster cooking time. It is also easier to digest for individuals with certain gastrointestinal issues.

No, while enrichment adds back some iron and B vitamins, it does not fully restore the lost nutrients, fiber, or antioxidants found naturally in brown rice.

You can tell by the color and texture. Milled or polished rice is a bright, uniform white color with a smooth surface. Unmilled, or brown, rice has a brownish, chewy outer layer.

No, all rice varieties naturally grow with a bran layer. The removal of the bran is always a result of human processing, or milling, not a natural characteristic of a specific variety.