Rice

Grain · white & brown

What's inside rice, and where does it go in your body?

Feeds more than half the world. Brown rice keeps the bran and germ; white rice is milled and often enriched.

Brown vs white

Brown rice has more fiber, magnesium and B vitamins. White rice is easier to digest and cooks faster.

Arsenic note

Rice can take up inorganic arsenic from soil and water. Cooking in extra water and draining reduces it; varying grains is sensible.

Evidence & sources

• Brown rice keeps the bran and germ, so it contains more fiber than white rice. Evidence: established. Known: Measured food composition data. Unknown: Enriched white rice has some B vitamins and iron added back. Source: USDA Agricultural Research Service, FoodData Central (SR Legacy) (2019).

Connected topics

• Carbohydrate
• Thiamin (B1)
• Magnesium
• Fiber
• Hazard ≠ Risk

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General education only, not medical advice. Drafted Oct 2026 · pending qualified expert review.