Cereals and Grains / Whole Grains
Rice bran
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 316kcal / 2530kcal (12%) |
Macronutrients
Protein | 7.8 g/ 71g (10%) | ||||||
Total Fat | 5 g/ 42g (11%) | ||||||
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Total Carbs | 59.9 g/ 348g (17%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 1.84 mg/ 1mg (153%) high |
Vit B2 | 0.3 mg/ 1mg (23%) source |
Vit B3 | 33.3 mg NE/ 16mg NE (208%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 80 mg/ 750mg (10%) |
Phosphorus | 739 mg/ 700mg (105%) high |
Iron | 13.8 mg/ 12mg (115%) high |
Sodium | 13 mg/ 1500mg (0.87%) very low |
What is this food?
Rice bran is the outer layer of rice that gets removed during milling. It’s a whole-grain ingredient and is rich in dietary fiber, which helps make meals more filling.
Why it matters to health
Rice bran matters because it provides a lot of fiber (about 19.3 g per 100 g), which supports better digestion and helps you feel full—useful when you’re eating 3 meals plus 1–2 snacks a day. It also has some healthy “carb energy” (about 59.9 g carbohydrates per 100 g) and very low sugar (about 0.8 g). On the caution side, it’s still calorie-dense (316 kcal per 100 g), and it contains some saturated fat (about 1 g per 100 g), so portion size matters when you add it to your meals.
Healthier tips
- Start small: use about 1–2 tablespoons per serving, then adjust based on how your body feels.
- Pair it with lean ulam (fish, chicken, tofu) and lots of non-starchy veggies (like kangkong, pechay, sayote) for a balanced plate.
- Choose whole-grain style: if you’re using rice bran, consider mixing it with regular rice rather than adding large amounts at once.
- Drink enough water, especially if you’re increasing fiber, to help digestion feel comfortable.
- For snacks, try rice bran in yogurt or oatmeal-style meals instead of adding it to very sweet foods.
Common Filipino dishes
Arroz caldo, lugaw, sinangag (fried rice), champorado, bibingka, puto
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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