Carolyne Schuler

Written by Carolyne Schuler

Modified & Updated: 06 Mar 2024

Sherman Smith

Reviewed by Sherman Smith


Brown rice is a nutritious whole grain that offers numerous health benefits. One type of brown rice that stands out is short grain brown rice. Short grain brown rice is known for its tender texture, slightly sticky consistency, and nutty flavor. It is a staple food in many cuisines around the world, particularly in Asian dishes.

When it comes to nutrition, short grain brown rice packs a powerful punch. Not only is it a great source of carbohydrates, but it also contains essential vitamins, minerals, and dietary fiber. In this article, we will explore ten nutrition facts about short grain brown rice that highlight its importance in a well-rounded diet.

Key Takeaways:

  • Short grain brown rice is a low-calorie, high-fiber, and heart-healthy option that supports weight management and digestive health. It’s also a gluten-free and versatile ingredient for various dishes.
  • Choosing short grain brown rice not only benefits your health but also the environment, as it promotes sustainable farming practices and reduces greenhouse gas emissions. It’s a delicious and eco-friendly choice for your meals.
Table of Contents

Low in Calories and Fat

Short grain brown rice is a nutritional powerhouse, offering a low-calorie and low-fat option for individuals looking to maintain a healthy diet. With approximately 215 calories and less than 1 gram of fat per cooked cup, it can be a satisfying and guilt-free choice.

High in Fiber

This variety of rice is rich in dietary fiber, which is essential for a healthy digestive system. With around 3.5 grams of fiber per cooked cup, short grain brown rice can help regulate bowel movements and promote overall gut health.

Packed with Vitamins and Minerals

Short grain brown rice is an excellent source of essential vitamins and minerals. It contains significant amounts of B vitamins, including thiamin, niacin, and vitamin B6, which play a crucial role in energy production and maintaining a healthy nervous system.

Rich in Antioxidants

Antioxidants are compounds that help protect the body against oxidative stress and inflammation. Short grain brown rice contains various antioxidants, such as phenolics and flavonoids, which have been linked to reducing the risk of chronic diseases, including heart disease and certain cancers.

Low Glycemic Index

The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels. Short grain brown rice has a lower GI compared to its white counterpart, making it a better option for individuals looking to manage their blood sugar levels and overall insulin response.

Boosts Heart Health

Regular consumption of short grain brown rice has been associated with a lower risk of heart disease. Its fiber content helps maintain healthy cholesterol levels, while the presence of antioxidants and other beneficial compounds supports cardiovascular health.

Supports Weight Management

Thanks to its high fiber content, short grain brown rice can help you feel fuller for longer, aiding in weight management and preventing overeating. It also provides essential nutrients without adding excessive calories, making it a great addition to a balanced diet.

Gluten-Free Alternative

Individuals with gluten sensitivities or celiac disease can safely enjoy short grain brown rice as part of their gluten-free diet. It serves as a nutritious substitute for gluten-containing grains like wheat, barley, and rye.

Versatile in Cooking

Short grain brown rice is incredibly versatile and can be used in a variety of dishes. It can be cooked on its own as a tasty side dish, added to soups and stews, or even used to make delicious sushi rolls.

Sustainable and Environmentally Friendly

Choosing short grain brown rice can have a positive impact on the environment. Unlike conventional rice farming, which often requires excessive water usage and contributes to greenhouse gas emissions, sustainable methods of growing brown rice promote eco-friendly agricultural practices.


In conclusion, short grain brown rice is a highly nutritious food that offers numerous health benefits. It is a great source of complex carbohydrates, fiber, and essential minerals such as magnesium, phosphorus, and selenium. It also contains antioxidants and phytonutrients that can help protect against chronic diseases like heart disease and certain types of cancer. Additionally, it is gluten-free and suitable for individuals with gluten sensitivities or celiac disease. Incorporating short grain brown rice into your diet can improve digestion, support weight management, and provide sustainable energy for your daily activities. So, next time you’re looking for a healthy and delicious grain option, consider choosing short grain brown rice!


1. Is short grain brown rice a good source of fiber?

Yes, short grain brown rice is an excellent source of fiber. It contains both soluble and insoluble fiber, which helps regulate digestion, maintain bowel regularity, and promote feelings of fullness.

2. Can short grain brown rice help with weight management?

Absolutely! Short grain brown rice is a healthy and nutrient-dense food that can aid in weight management. Its high fiber content contributes to a feeling of fullness, which can prevent overeating and promote healthy weight loss.

3. Is short grain brown rice gluten-free?

Yes, short grain brown rice is naturally gluten-free. It is an excellent alternative for individuals with gluten sensitivities or those following a gluten-free diet.

4. How should I cook short grain brown rice?

You can cook short grain brown rice by using a 2:1 ratio of water to rice. Simply bring the water to a boil, add the rice, reduce the heat to low, cover, and simmer for about 45 minutes. Fluff the rice with a fork before serving.

5. Can short grain brown rice be reheated?

Absolutely! Short grain brown rice can easily be reheated. Simply add a splash of water, cover the dish, and heat in the microwave or stovetop until heated through.

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