✦ Parboiled: better B-vitamin retention ✦ Firm non-sticky texture ✦ Whole grain fibre and minerals ✦ Harder to overcook

Raw easy-cook brown rice is parboiled before its outer husk is removed, pushing water-soluble B vitamins deep into the grain so they are better retained after cooking. Like all brown rice it retains the bran and germ, providing fibre, manganese, and magnesium. The parboiling also makes the cooked grain firmer and less sticky.

🍳
Preparation note

Rinse before cooking; simmer in 2.5 parts water for 25-30 minutes. Easy-cook varieties are more forgiving for beginners learning to cook brown rice.

Sources: CoFID 2021

Macronutrients per 100g

366
kcal
Energy
7.50
g
Protein
82.1
g
Carbs
2.20
g
Fibre
3.10
g
Fat
0.70
g
Sugars
0.01
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

65
GI Score
🟡 Medium GI
39
GL / Serving
High Load

Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Phosphorus 328 mg 47%
Potassium 232 mg 12%
Magnesium 115 mg 31%
Chloride 52.0 mg 7%
Folate 16.0 µg 8%
Selenium 15.0 µg 27%
Calcium 10.0 mg 1%
Niacin equivalents (NE) 9.00 mg 56%
Niacin (B3) 6.80 mg 43%
Manganese 3.40 mg 170%
Zinc 2.10 mg 21%
Iron 1.02 mg 7%
Pantothenic Acid (B5) 0.830 mg 14%
Copper 0.250 mg 25%
Vitamin B6 0.250 mg 18%
Thiamin (B1) 0.150 mg 14%
Vitamin E (alpha-TE) 0.100 mg 1%
Riboflavin (B2) 0.040 mg 3%
Vitamin C 0.000 mg 0%
Vitamin B12 0.000 µg 0%
Vitamin D 0.000 µg 0%
Vitamin A (RE) 0.000 µg 0%
Iodine 2.00 µg 1%
Sucrose 0.600 g —
Glucose (dextrose) 0.100 g —
Maltose 0.000 g —
Fructose 0.000 g —
Cholesterol 0.000 mg —
Beta-carotene 0.000 µg —
Biotin (Vitamin B7) 4.30 µg 9%
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources: CoFID 2021
Grains & Cereals Rice 🇬🇧 CoFID 2021 · 11-870