According to the U.S. Department of Agriculture, the largest portion of one's diet should come from the rice, bread, cereal and pasta group. The nutritional benefits of rice are many. If nothing is added during preparation or serving, rice is low in fat, sodium and has no cholesterol. A single serving has only 103 calories for regular mill white rice and 106 calories for brown rice. While brown rice provides slightly more fiber, vitamin E, phosphorus and calcium than white rice, most of the rice sold in the United States is enriched.
Enriched rice is high in iron, thiamin and niacin.
By adding rice to a dish, you can increase the number of servings in a meal. Rice is an extender of the food dollar. It is low in cost and in the uncooked form can be stored in an air- tight container on a shelf or in a pantry for long periods of time. Once rice has been cooked, Mixon said to treat it with the principles of food safety in mind. Here are some nutritious recipes using rice.