Grain
crude rice bran.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
rice bran
SERVING
CALORIES
440
PROTEIN
13.3g
CARBS
49.7g
FAT
20.9g
FIBER
21g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories440kcal—
Protein13.3g27%
Carbohydrates49.7g18%
Fiber21g75%
Sugar0.90g2%
Total fat20.9g27%
Saturated fat4.2g21%
Cholesterol0mg0%
Water6.1g—
MINERALS
Sodium5.0mg0%
Potassium1485mg32%
Calcium57mg4%
Iron18.5mg103%
Magnesium781mg186%
Phosphorus1677mg134%
Zinc6.0mg55%
Copper0.73mg81%
Manganese14.2mg618%
Selenium15.6µg28%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E4.9mg33%
Vitamin K1.9µg2%
Thiamin (B1)2.8mg229%
Riboflavin (B2)0.28mg22%
Niacin (B3)34mg213%
Pantothenic acid (B5)7.4mg148%
Vitamin B64.1mg239%
Folate (B9)63µg16%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup118g
1 tablespoon7.4g
1 teaspoon2.5g
1 ml0.5g
1 liter491.7g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which aids in digestion, promotes bowel regularity, and supports a healthy gut microbiome.
- ✓Rich in antioxidants, including tocopherols, tocotrienols, and gamma-oryzanol, which help combat oxidative stress and may lower cholesterol.
- ✓High in essential nutrients such as magnesium, manganese, and B vitamins (thiamin, niacin, B6), which are vital for energy metabolism and bone health.
- ✓The oil in rice bran contains a balanced fatty acid profile that can contribute to cardiovascular health.
COOKING TIPS
In the kitchen.
- 1Incorporate 1-2 tablespoons into smoothies, oatmeal, or yogurt to boost fiber and nutrient intake without significantly altering the taste.
- 2Substitute up to 25% of the flour in recipes for muffins, bread, or pancakes to add a nutty flavor, moisture, and a denser texture.
- 3Toast lightly in a dry skillet over medium-low heat until fragrant to enhance its nutty flavor before adding to granolas or using as a topping.
- 4Use as a nutritious binder in meatballs or veggie burgers, or as a coating for baked or pan-fried fish and chicken.
STORAGE
Keep it fresh.
- Crude rice bran is prone to rancidity due to its high oil content and active enzymes. Store it in an airtight container in the refrigerator for up to one month.
- For long-term storage, place the airtight container in the freezer, where it can last for up to six months without significant nutrient loss or spoilage.
FAQ
Frequently asked questions.
Is crude rice bran healthy?
Yes, crude rice bran is highly nutritious. It is an excellent source of dietary fiber for digestion and contains gamma-oryzanol, a unique antioxidant that helps lower cholesterol and supports cardiovascular health.
What are the main health benefits of crude rice bran?
It promotes bowel regularity through high fiber content and provides essential minerals like magnesium and manganese for bone health. Additionally, its B vitamins (thiamin, niacin, B6) are vital for energy metabolism and nervous system function.
How much protein and fat are in crude rice bran?
Per 100g, crude rice bran contains approximately 13.35g of protein and 20.85g of fat. The fat profile is considered healthy, consisting of balanced fatty acids that contribute to heart health.
Is crude rice bran gluten-free?
Yes, crude rice bran is naturally gluten-free as it is a byproduct of rice processing. It is a safe nutritional supplement for individuals with celiac disease or non-celiac gluten sensitivity.
Is crude rice bran keto-friendly?
With approximately 49.69g of carbohydrates per 100g, it is relatively high in carbs for a strict keto diet. However, because a large portion of those carbs comes from dietary fiber, it can be used in small amounts as a fiber supplement.
How do you use crude rice bran in cooking?
It can be easily incorporated into smoothies, yogurt, or oatmeal for a nutritional boost. In baking, you can substitute about 10-20% of the flour in recipes for muffins, breads, or pancakes with rice bran.
What does crude rice bran taste like?
Crude rice bran has a mild, slightly sweet, and distinctly nutty flavor. Its texture is somewhat oily and grainy, which adds a pleasant richness to baked goods and cereals.
How should I store crude rice bran?
Due to its high oil content, crude rice bran can go rancid quickly if exposed to heat and light. It should be stored in an airtight container in the refrigerator or freezer to maintain its freshness.
How long does crude rice bran last?
When stored in the refrigerator, it typically stays fresh for about 6 months. If kept in the freezer, it can last up to a year, whereas room temperature storage may lead to spoilage within a few weeks.
Can I eat crude rice bran raw?
Yes, crude rice bran can be eaten raw by sprinkling it over meals or mixing it into drinks. However, ensure you are using 'stabilized' rice bran if eating it raw, as unstabilized bran contains enzymes that cause it to spoil rapidly.
