per 100 grams
Carbohydrates 49.7 g
Proteins 13.4 g
Fats 20.9 g
Water 6.1 g
Sugar 0.9 grams
Fiber 21 grams
Ash 10 grams

Rice Bran

316 Calories per 100g

Rice bran is a nutrient-packed, healthy breakfast option that can make a big difference in your diet. It is a by-product of milling and polishing rice grains that is packed full of essential vitamins and minerals. Rice bran is often overlooked as a breakfast item, but it can help to reduce cholesterol, promote heart health, and more. In this blog post, we’ll go over what rice bran is, the health benefits of eating rice bran, and how to prepare it.

What is Rice Bran?

Rice bran is a by-product of milling and polishing rice grains. The husk of the rice grain is removed, leaving the bran intact. This layer of the grain is filled with nutrients that can provide numerous health benefits. It is high in fiber and contains essential vitamins and minerals such as Vitamin B1, calcium, magnesium, and phosphorous as well as essential fatty acids. Because of its nutrient-dense makeup, rice bran can be beneficial for those seeking to improve their overall health and wellness.

Health Benefits of Eating Rice Bran

Eating rice bran can have many health benefits due to its nutrient-rich make up. It is high in fiber and has a low glycemic index, which makes it a great breakfast option for those looking to maintain or lose weight. The fiber content of rice bran helps to keep you feeling full for longer and can reduce the risk of developing heart disease. The presence of antioxidants in rice bran also helps to reduce inflammation and free radical damage, helping to prevent chronic diseases like heart disease and cancer.

Rice bran also contains several minerals and vitamins, including Vitamin B1, calcium, magnesium and phosphorous, which can help to strengthen bones, teeth and hair. The fatty acids found in rice bran can lower bad LDL cholesterol and raise good HDL cholesterol, promoting heart health. Additionally, regular consumption of rice bran can help to reduce blood sugar levels and reduce the risk of developing diabetes.

How to Prepare Rice Bran

There are a few different ways to enjoy a bowl of rice bran in the morning. It is most commonly cooked in water like other grains, such as oats and quinoa. This can be done on the stovetop or in the microwave. To enhance its flavor, you can add spices and herbs, such as cinnamon, ginger, or turmeric. You can also add fruits and nuts for added texture and sweetness.

Rice bran can also be enjoyed raw. This way it retains its full nutrient profile, so it makes for an exceptionally nutritious breakfast. To do this, mix one cup of rice bran with two to three cups of your favorite milk. You can also blend it into smoothies or blend it with fruits and vegetables to make healthful snacks or desserts.


Rice bran is an amazing breakfast option that offers numerous health benefits. It is a by-product of milling and polishing rice that is packed full of vitamins, minerals and essential fatty acids. Eating rice bran can help to reduce cholesterol, lower blood sugar levels, reduce inflammation, and promote heart health. It can be cooked in water like other grains or enjoyed raw with milk or in smoothies and snacks. Adding spices, herbs, fruits and nuts can help to create a complete and delicious breakfast.