Food Facts · Your food guide
Rice
A two-part guide comparing white, brown, basmati and jasmine rice, with portion and storage guidance.
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Part 1: Nutrition Spotlight: Rice
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White • Brown • Basmati • Jasmine.
White rice
Carbohydrate for energy. Lower in fibre than brown rice.
Brown rice
Keeps the bran layer. More fibre to support bowel health.
Basmati rice
Fluffy, separate grains. Available white or wholegrain.
Jasmine rice
Fragrant, slightly sticky grains. White jasmine is low in fibre.
Choose for your goals
Brown rice for extra fibre. White rice can still fit a balanced diet.
Part 2: Rice: Benefits & Portions
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White • Brown • Basmati • Jasmine.
Example portion
75 g dry white basmati: ~263 kcal, ~58 g carbs and ~6 g protein. Rice only. Check your pack.
Fuel for activity
Carbohydrates provide energy for daily life and training.
Build a balanced bowl
Add chicken, fish, tofu or beans and vegetables. Count oils and sauces separately.
Weigh dry, log dry
Cooking adds water weight, not calories. Ready-cooked pouches: use their own label values.
Store & reheat safely
Cool quickly, ideally within 1 hour, then refrigerate. Eat within 24 hours. Reheat only once, until steaming hot throughout.
75 g is an example. Adjust to your daily needs.