Roshelle Hoag

Written by Roshelle Hoag

Modified & Updated: 01 Jun 2024

Jessica Corbett

Reviewed by Jessica Corbett


When it comes to healthy and nutritious food options, red cargo rice is an excellent choice to consider. Packed with essential nutrients and a unique flavor, this delicious whole grain offers numerous health benefits. Red cargo rice, also known as Thai red rice, is a type of rice that has a deep reddish-brown color due to the presence of the bran layer. This layer is rich in antioxidants, dietary fiber, and a variety of vitamins and minerals.

Red cargo rice has gained popularity in recent years due to its impressive nutritional profile and potential health benefits. In this article, we will explore 18 nutrition facts about red cargo rice, providing you with a comprehensive understanding of why it should be a part of your healthy diet.

Key Takeaways:

  • Red cargo rice is a fiber-packed, gluten-free, and heart-healthy option that supports digestion, bone health, and sustained energy levels. It’s a versatile, sustainable ancient grain with rich history and essential nutrients.
  • With its vibrant red hue, red cargo rice is rich in antioxidants, iron, and essential minerals. It aids in weight management, promotes healthy aging, and may help regulate blood sugar levels. It’s a colorful, nutritious addition to any meal.
Table of Contents

High in Fiber

Red cargo rice is packed with dietary fiber, which aids in digestion and helps maintain a healthy weight.

Rich in Antioxidants

The vibrant red hue of this rice indicates its high antioxidant content, which helps protect the body against harmful free radicals.

Excellent Source of Iron

Red cargo rice is an excellent source of iron, which is essential for the production of red blood cells and preventing iron deficiency.


For those with gluten intolerance or sensitivity, red cargo rice is a great alternative, as it is naturally gluten-free.

Low in Sodium

If you’re watching your sodium intake, red cargo rice is a smart choice, as it is naturally low in sodium.

Good Source of Protein

Red cargo rice contains a decent amount of plant-based protein, making it a suitable option for vegans and vegetarians.

Promotes Heart Health

The fiber and antioxidants in red cargo rice contribute to heart health by reducing cholesterol levels and improving blood circulation.

Supports Weight Management

The high fiber content of red cargo rice helps you feel fuller for longer, making it an ideal choice for weight management.

Contains Essential Minerals

In addition to iron, red cargo rice is rich in essential minerals such as magnesium, phosphorus, and manganese.

Enhances Digestive Health

The fiber content of red cargo rice aids in maintaining a healthy digestive system and prevents constipation.

Supports Bone Health

The minerals present in red cargo rice, such as magnesium and phosphorus, contribute to maintaining healthy bones and teeth.

Boosts Energy Levels

Red cargo rice is a good source of complex carbohydrates, providing sustained energy throughout the day.

Natural Source of Vitamins

Red cargo rice contains various vitamins, including vitamin B6 and niacin, which play a vital role in overall health and well-being.

Supports Healthy Aging

The antioxidants present in red cargo rice help combat the effects of aging and promote cellular health.

May Aid in Blood Sugar Control

Red cargo rice has a lower glycemic index compared to white rice, potentially helping to regulate blood sugar levels.

Versatile in Cooking

Whether used in salads, stir-fries, or as a side dish, red cargo rice adds a nutritious and colorful element to any meal.

Sustainably Grown

Many varieties of red cargo rice are cultivated using sustainable farming practices, minimizing environmental impact.

Ancient Grain with a Rich History

Red cargo rice has been cultivated for centuries and holds a special place in various cultures and culinary traditions.


In conclusion, red cargo rice is a highly nutritious and delicious option to incorporate into your diet. Its vibrant red color is indicative of the rich antioxidants and phytonutrients it contains. This unique rice variety is a great source of fiber, protein, and essential vitamins and minerals. Red cargo rice is also known for its low glycemic index, making it ideal for maintaining stable blood sugar levels. Whether you are looking to boost your immune system, support heart health, or simply add variety to your meals, red cargo rice is a fantastic choice. So, why not give it a try and experience the numerous health benefits it has to offer?


Q: Is red cargo rice gluten-free?

A: Yes, red cargo rice is naturally gluten-free, making it a suitable option for individuals with gluten sensitivities or celiac disease.

Q: How does red cargo rice compare to other rice varieties in terms of nutrition?

A: Red cargo rice is generally more nutrient-dense compared to white rice varieties. It contains higher amounts of fiber, antioxidants, and essential nutrients like iron and zinc.

Q: How do I cook red cargo rice?

A: Cooking red cargo rice is similar to cooking other types of rice. Rinse the rice thoroughly, add the desired amount of water, and cook it on the stovetop or using an electric rice cooker until it reaches the desired texture.

Q: Can red cargo rice be used in various dishes?

A: Absolutely! Red cargo rice is incredibly versatile and can be used in a wide range of dishes, including stir-fries, salads, pilafs, and even desserts like rice pudding.

Q: Where can I purchase red cargo rice?

A: Red cargo rice can be found in many grocery stores specializing in Asian or organic products. Additionally, it can also be purchased online from various retailers.

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