One-half cup (50 grams) of brown rice has 2 grams of fiber and a significant amount of manganese, a mineral that aids enzymes in the breakdown of carbohydrates and proteins to produce energy (6, 7). Rice also contains some vitamin B, including niacin and riboflavin. Rice is a complex carbohydrate that provides several nutrients needed for healthy skin. It is high in starch with only 4.5% protein. However, it also contains less fat than other foods in its category (e.g., bread, pasta), which means that if you choose to include it in your diet, you don't need to worry about overeating fatty foods. Instead, you can eat enough rice to meet your needs without worrying about excess calories. Rice is one of the most widely consumed grains in the world. It is used as a staple food in many countries around the world. Not only does it provide necessary nutrients, but it also makes for a good source of fuel for the body when eaten in moderation.