Brown rice
A whole grain that retains its bran and germ, providing more fiber than white rice.
Key nutrients
Complex carbohydrates, fiber, manganese, magnesium, phosphorus, selenium, and B vitamins.
Benefits and evidence
Brown rice can help increase whole-grain intake and can be combined with vegetables and protein for a balanced meal.
How to use it
Use it in grain bowls, salads, stir-fries, soups, or alongside beans, fish, eggs, tofu, or vegetables.
Practical serving
About one-half to one cup cooked, adjusted for activity level and the rest of the meal.
Precautions
Rice can contain inorganic arsenic. Vary grains and follow local food-safety guidance for preparation and storage.
Sources and review
U.S. Food and Drug Administration. Arsenic in Food. https://www.fda.gov/food/environmental-contaminants-food/arsenic-food
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