Rice is a staple food in many parts of the world.
Walk into a supermarket and you may find many different types of rice, including white rice, brown rice, jasmine rice, basmati rice, short-grain rice, long-grain rice, and specialty varieties.
Different types of rice can have different:
- Textures
- Flavors
- Cooking times
- Uses
- Grain shapes
- Processing methods
With so many options, choosing rice can sometimes feel more complicated than it needs to be.
The best rice depends on what you are cooking, how you prefer your rice to taste and feel, and what fits your usual meals.
What Should You Look for When Buying Rice?
Start by thinking about how you normally use rice.
You can consider:
- Grain type
- Grain length
- Processing
- Texture
- Cooking method
- Package size
- Price
- Storage
- Nutrition information
You do not need to choose rice based on one characteristic alone.
What Are the Main Types of Rice?
Rice varieties can be grouped in several ways.
Common categories include:
- Long-grain rice
- Medium-grain rice
- Short-grain rice
- White rice
- Brown rice
- Specialty rice
These categories can overlap.
For example, jasmine rice is generally a long-grain rice, while some varieties used for sushi are short-grain rice.
What Is Long-Grain Rice?
Long-grain rice has relatively long, slender grains.
When cooked, many long-grain varieties tend to produce rice with separate grains.
Long-grain rice can work well in dishes such as:
- Fried rice
- Rice bowls
- Pilafs
- Side dishes
- Stir-fries
The exact texture depends on the variety and cooking method.
What Is Medium-Grain Rice?
Medium-grain rice falls between long-grain and short-grain varieties in shape.
It can have a softer and somewhat more cohesive texture when cooked.
Medium-grain rice can be used in different dishes depending on the specific variety.
What Is Short-Grain Rice?
Short-grain rice has shorter, rounder grains.
Many short-grain varieties become softer and stickier when cooked.
This texture can be useful for dishes where rice needs to hold together more easily.
Examples include certain types of:
- Sushi rice
- Rice puddings
- Traditional rice dishes
What Is White Rice?
White rice has had the outer layers of the grain removed during milling.
This produces a lighter-colored grain with a different texture and cooking characteristics.
White rice is available in many varieties, including:
- Long-grain
- Medium-grain
- Short-grain
- Jasmine
- Basmati
White rice can be part of a varied eating pattern.
What Is Brown Rice?
Brown rice is a whole grain.
It retains the bran and germ along with the endosperm.
Because of this, brown rice generally has more dietary fiber than comparable refined white rice.
Brown rice can also have:
- A firmer texture
- A nuttier flavor
- A longer cooking time
The exact characteristics depend on the variety.
Is Brown Rice Always Better Than White Rice?
Not necessarily.
Brown rice provides more fiber than comparable refined white rice, but both can be included in a varied eating pattern.
The best choice depends on:
- Your dietary needs
- What you are cooking
- Taste preferences
- Texture preferences
- Availability
- Budget
You do not need to completely avoid white rice to eat well.
What Is Jasmine Rice?
Jasmine rice is a fragrant rice variety commonly associated with Southeast Asian cuisine.
It is generally a long-grain rice.
When cooked, jasmine rice tends to have:
- A soft texture
- A pleasant aroma
- Slightly sticky grains
It can be used with many dishes, including curries, stir-fries, and rice bowls.
What Is Basmati Rice?
Basmati rice is a long-grain aromatic rice traditionally associated with South Asian cuisine.
It is known for its:
- Distinct aroma
- Long grains
- Fluffy texture when cooked properly
Basmati rice is commonly served with curries, rice dishes, and other foods.
Does Rice Color Matter?
Rice can come in different colors, including:
- White
- Brown
- Black
- Red
Color can reflect differences in the variety and outer layers of the grain.
However, color alone does not tell you everything about the nutritional value of the rice.
Check the product information and consider the type of rice as a whole.
What Is Black Rice?
Black rice is a variety of rice with a naturally dark color.
It contains plant compounds called anthocyanins, which are also responsible for the color of many dark-colored fruits and vegetables.
Black rice can have a slightly nutty flavor and can be used in:
- Rice bowls
- Salads
- Side dishes
- Desserts
What Is Red Rice?
Red rice is another rice variety with a naturally reddish outer layer.
Depending on the variety, it can have a chewy texture and nutty flavor.
It can be used in salads, grain bowls, side dishes, and other meals.
Does Whole-Grain Rice Have More Fiber?
Generally, whole-grain rice retains more of the grain’s original structure than refined rice.
Brown rice is a common whole-grain rice.
The fiber content can vary depending on the specific product and serving size, so check the Nutrition Facts label when comparing products.
Should You Check the Nutrition Facts Label?
Yes.
The Nutrition Facts label can help you compare rice products.
Depending on your needs, you may want to check:
- Serving size
- Calories
- Carbohydrates
- Dietary fiber
- Protein
- Sodium
Plain rice generally contains little sodium unless salt or other ingredients have been added.
Is Rice High in Carbohydrates?
Rice is primarily a source of carbohydrates.
Carbohydrates provide energy and can be part of a balanced eating pattern.
The amount of carbohydrate you consume depends partly on the portion size.
Rice does not need to be avoided simply because it contains carbohydrates.
Should You Choose Rice Based on Calories?
Calories are one piece of nutrition information.
If you are comparing rice products, it can be useful to consider calories together with:
- Serving size
- Fiber
- Protein
- Preparation
- What you eat with the rice
A bowl of plain rice is different from a rice dish prepared with oil, sauces, meat, and other ingredients.
Does Rice Contain Protein?
Rice contains some protein, although it is generally not considered a high-protein food.
The amount varies by type.
If you want a meal with more protein, rice can be combined with foods such as:
- Eggs
- Fish
- Chicken
- Tofu
- Tempeh
- Beans
- Lentils
Does Rice Contain Fiber?
The amount of fiber depends on the type of rice.
Whole-grain varieties generally provide more fiber than refined white rice.
If dietary fiber is important to you, compare the fiber listed per serving on the Nutrition Facts label.
Does Rice Contain Sodium?
Plain rice is naturally low in sodium.
However, prepared rice products can contain additional sodium from:
- Salt
- Sauces
- Seasonings
- Broths
- Other ingredients
Check the label if you are comparing packaged or seasoned rice products.
Should You Buy Plain Rice or Seasoned Rice?
It depends on how you plan to use it.
Plain rice gives you more control over what you add during cooking.
Seasoned or flavored rice can be convenient, but it may contain:
- More sodium
- Added fats
- Added flavorings
- Other ingredients
If you want more control over the final meal, plain rice can be a simple option.
What Is Instant Rice?
Instant rice has been partially or fully cooked and then processed so that it cooks more quickly.
It can be convenient when you have limited time.
However, different instant rice products can contain different ingredients and levels of sodium.
Check the package if you want to compare them with regular rice.
Is Instant Rice Less Healthy?
Not automatically.
Instant rice can still provide carbohydrates and other nutrients.
The nutritional profile depends on the specific product.
If you are comparing instant rice with regular rice, look at:
- Fiber
- Sodium
- Added ingredients
- Serving size
Convenience itself does not determine whether a food fits into a healthy eating pattern.
What Is Parboiled Rice?
Parboiled rice is rice that has undergone a processing method involving heat treatment before milling.
This can change its:
- Texture
- Cooking characteristics
- Nutrient composition
Parboiled rice can be used in many of the same meals as other rice varieties.
Is Parboiled Rice Whole Grain?
Not necessarily.
Parboiling and being whole grain describe different characteristics.
Parboiled rice can be made from different types of rice.
Check the package to determine whether the product is whole grain or refined.
What Is Sticky Rice?
Sticky rice is a type of rice that becomes particularly cohesive when cooked.
It is commonly used in various Asian cuisines.
The texture makes it suitable for dishes where rice needs to hold together.
Sticky rice is not necessarily the same thing as rice that has simply been overcooked.
What Is Sushi Rice?
Sushi rice is typically a short-grain or medium-short-grain rice prepared to achieve a particular sticky texture.
It is often seasoned after cooking.
The type of rice and preparation method both contribute to its final texture.
Does Rice Type Affect Cooking Time?
Yes.
Different types of rice can require different:
- Water-to-rice ratios
- Cooking times
- Resting times
- Cooking methods
Always check the package instructions, especially when trying a new variety.
Should You Buy Rice in Small or Large Bags?
Consider how often you eat rice.
A larger bag may provide a lower cost per serving, but it only makes sense if you can store and use it properly.
A smaller package may be more practical if:
- You rarely eat rice
- You have limited storage
- You want to try a new variety
- You are concerned about food waste
Choose a package size that matches your household.
How Should You Store Rice?
Storage depends on whether the rice is dry or cooked.
Dry rice should be kept in a clean, dry place according to the package instructions.
Cooked rice requires more careful handling because cooked rice can support the growth of certain bacteria if it is left at unsafe temperatures for too long.
Follow appropriate food-safety guidance for cooling, refrigeration, and reheating cooked rice.
How Long Does Dry Rice Last?
Different types of rice can have different storage lives.
Check the package for the relevant date and storage instructions.
Whole-grain rice can have different storage considerations from refined white rice because the natural oils in the bran and germ can affect shelf life.
Can You Store Rice in the Refrigerator?
Cooked rice can be refrigerated as part of proper food storage.
Cool and refrigerate it promptly using appropriate food-safety practices.
Keep cooked rice in a clean, covered container.
When reheating, make sure it is heated thoroughly.
Can You Freeze Cooked Rice?
Yes.
Cooked rice can be frozen.
Freezing can be useful if you prepare more rice than you need for one meal.
Divide it into practical portions before freezing so that you can thaw or reheat only what you need.
How Can You Choose Rice for Fried Rice?
Long-grain rice is commonly used for fried rice because the grains can remain relatively separate when cooked properly.
Leftover refrigerated rice is also commonly used because the grains tend to be drier than freshly cooked rice.
However, different rice varieties can work depending on the style of fried rice you are making.
How Can You Choose Rice for Curry?
The best rice depends on the curry and your personal preference.
Aromatic varieties such as jasmine or basmati can work particularly well because their aroma complements many flavorful dishes.
The texture you prefer can also guide your choice.
How Can You Choose Rice for Rice Bowls?
Many types of rice can work in a rice bowl.
You can choose based on:
- Texture
- Flavor
- Cuisine
- Nutrition
- Cooking time
For example, brown rice can add a firmer texture, while white rice can provide a softer texture.
How Can You Choose Rice for Meal Preparation?
If you prepare meals in advance, consider rice that:
- Stores well
- Reheats well
- Fits your meals
- Is easy to cook in batches
Brown rice, white rice, jasmine rice, and other varieties can all work.
The most practical choice is usually the one you enjoy eating and can prepare consistently.
Is Rice Gluten-Free?
Plain rice is naturally gluten-free.
However, flavored rice products, seasoning mixes, sauces, or prepared rice dishes can contain other ingredients.
If you need to avoid gluten, check the product label and preparation ingredients carefully.
Should You Buy Organic Rice?
Organic rice can be a personal choice.
Organic certification relates to how the product is produced under applicable standards.
It does not automatically mean that the rice has a dramatically different nutritional profile.
If organic certification matters to you, look for the relevant certification or labeling.
Is Expensive Rice Better?
Not necessarily.
Higher prices can reflect:
- Rice variety
- Origin
- Production method
- Processing
- Brand
- Packaging
- Specialty characteristics
An expensive rice is not automatically more nutritious or better suited to your meals.
Choose based on what you actually value.
How Can You Choose Rice on a Budget?
Plain rice is often a practical staple.
To compare prices, look at the cost per unit of weight rather than simply comparing package prices.
You can also consider:
- Package size
- Variety
- Brand
- Cooking time
- Frequency of use
A less expensive rice can still be an excellent choice.
What Should You Look for on a Rice Package?
Before buying rice, check:
Type of Rice
Is it long-grain, medium-grain, short-grain, jasmine, basmati, brown, or another variety?
Processing
Is it white, brown, parboiled, instant, or another type?
Ingredients
Plain rice may have a very simple ingredient list.
Nutrition Information
Check serving size, fiber, carbohydrates, protein, and sodium.
Cooking Instructions
Make sure the cooking method fits your routine.
Package Size
Choose an amount you can store and use.
How Can You Compare Two Rice Products?
Imagine you are comparing two bags.
Rice A
- Brown rice
- Whole grain
- Higher fiber
- Longer cooking time
- Moderate price
Rice B
- White jasmine rice
- Refined grain
- Lower fiber
- Shorter cooking time
- Lower price
Neither is automatically the correct choice.
If you want more dietary fiber and do not mind a longer cooking time, Rice A may suit you.
If you prioritize convenience, texture, and price, Rice B may be more practical.
A Simple Rice-Buying Checklist
Before buying rice, ask:
- What dish am I going to make?
- What texture do I prefer?
- Do I want whole-grain rice?
- How much fiber does it provide?
- Is it plain or seasoned?
- How long does it take to cook?
- How much rice do I normally use?
- How should it be stored?
- Does the price fit my budget?
These questions are usually enough.
A Simple Way to Choose Rice
If you are unsure which rice to buy, start with the dish.
For everyday meals:
Choose a variety you enjoy and can easily prepare.
For fried rice:
Consider a rice that produces relatively separate grains.
For aromatic dishes:
Consider jasmine or basmati rice.
For more whole grains:
Consider brown rice or another whole-grain rice.
For convenience:
Consider instant or quick-cooking rice.
There is no need to choose a specialty rice simply because it sounds healthier.
Common Questions About Choosing Rice
Is brown rice healthier than white rice?
Brown rice is a whole grain and generally provides more dietary fiber than comparable refined white rice. Both can be part of a varied diet.
Is jasmine rice healthy?
Jasmine rice can be part of a varied eating pattern. The overall meal and portion size also matter.
Is basmati rice healthy?
Basmati rice can be part of a varied diet. Choose based on your preferences and how you use it.
Is white rice unhealthy?
No. White rice is a refined grain, but it can still be included in a varied eating pattern.
Is brown rice a whole grain?
Yes. Brown rice retains the bran and germ and is considered a whole grain.
Is instant rice healthy?
Instant rice is not automatically unhealthy. Check the ingredients, fiber, sodium, and serving size.
Is plain rice better than flavored rice?
Plain rice gives you more control over additional ingredients, while flavored rice can be convenient. Compare the nutrition information.
Is rice gluten-free?
Plain rice is naturally gluten-free, although prepared rice products can contain other ingredients.
Does rice contain protein?
Yes. Rice contains some protein, although it is not generally considered a high-protein food.
Can rice be frozen?
Yes. Cooked rice can be frozen in suitable portions.
How should cooked rice be stored?
Cooked rice should be cooled and refrigerated promptly using appropriate food-safety practices.
The Simple Takeaway
Choosing rice is mainly about understanding what you are buying and how you plan to use it.
Remember:
- Rice comes in many varieties, sizes, colors, and textures.
- Long-, medium-, and short-grain rice can have different cooking characteristics.
- Brown rice is a whole grain, while white rice is generally refined.
- Jasmine and basmati are aromatic rice varieties.
- Rice color alone does not determine nutritional value.
- Whole-grain rice generally provides more dietary fiber than comparable refined rice.
- Plain rice is generally low in sodium, while seasoned products may contain more.
- Instant rice can be convenient without automatically being less nutritious.
- Rice is primarily a source of carbohydrates but also provides some protein and other nutrients.
- Package size, price, cooking time, and storage are practical factors worth considering.
- Plain rice and specialty rice can both fit into a varied eating pattern.
- The best rice depends on the meal, your preferences, and your dietary needs.
You do not need to buy the most expensive or most unusual rice on the shelf.
Choose the variety that fits the meal, check the label when necessary, and buy an amount you can store and use comfortably.
Sources & Further Reading
U.S. Department of Agriculture — MyPlate
General information about grains and incorporating grains into a varied eating pattern.
U.S. Food and Drug Administration
General information about food labeling, nutrition information, and food safety.
Harvard T.H. Chan School of Public Health — The Nutrition Source
General information about whole grains, dietary fiber, and healthy eating patterns.
Disclaimer
This article is for general informational and educational purposes only. It is not intended to provide personalized dietary, nutritional, or medical advice. Individual nutritional needs may vary, so consult a qualified healthcare professional or registered dietitian for advice specific to your circumstances.