Rice 101
Rice Types
Rice History
Rice Products
Healthy Diet
Gluten Free
Brown Rice
Dairy Alternative
How It's Made

Nature’s Perfect Whole Food

Make Rice Part of your Healthy Diet

Rice is an excellent addition to any well-balanced, healthy diet. Did you know that Canada’s Food Guide to Healthy Eating recommends 3-7 servings of grain products per day? One cup (250 mL) of cooked white rice provides 2 servings of grain.

A healthy diet should provide 55% of energy as carbohydrates, including cereal, breads, other grain products, fruits, and vegetables. Whole grain brown rice is a great way to increase fibre and nutrition in your diet. Try mixing up your meals today but incorporating or substituting white rice with brown, and taste the difference!

White Rice

White rice is fat and sodium free, and contains only 103 calories per ½ cup serving.

White rice is a great source of the following:

  • Niacin
  • Pantothenic acid (B5)
  • Phosphorus
  • Magnesium
  • Vitamin B6
  • Zinc

Brown Rice

Low in fat and sodium free, brown rice contains only 108 calories per ½ cup serving. Brown rice contains the same nutritional elements as white rice, but is also an excellent source of the following:

  • Dietary fibre
  • Thiamine
  • Iron

Rice Bran

Rice bran can be used in baking (muffins) as a replacement for either wheat or oat bran. It can also be used as filler (meatloaf, meatballs) because it acts as a binder. This is also a useful ingredient for creating baked goods for those who are intolerant of gluten.

High in dietary fibre and sodium free, rice bran contains the same nutritional elements as white and brown rice but is an additional source of the following:

  • Vitamin E
  • Folacin
  • Zinc
  • Potassium

Recipes

Chorizo, Pepper and Rice Stuffing

Chorizo, Pepper and Rice Stuffing

This fragrant and flavourful stuffing variation is sure to become a holiday favourite. Served as a side or as stuffing in your favourite meat, this recipe combines savoury Chorizo, sweet red pepper and nutty whole grain brown rice and is finished with smoked paprika, giving this dish a seasonal splash of colour. Continue Reading

Brown Rice Cuban Burgers

Brown Rice Cuban Burgers

A wholesome, meatless option for a weeknight meal or backyard entertaining, these convenient, healthy burgers are richly flavourful. Made with ingredients from all food groups, health-conscious vegetarians and non-vegetarians alike will be wowed by this crowd-pleasing option. Continue Reading

Apple Pilau

Apple Pilau

A vegetarian diet calls for meals with ingredients that make up for lost proteins found in meats. Protein packed cashews provide added substance to this Indian inspired dish fortified with U.S. basmati rice and apples. Continue Reading