Skip to Content

Is Rice High in Potassium? (How Healthy is it?)

Rice is a popular food choice for people looking to follow a healthy diet. It is low in fat and carbohydrates, and it is a good source of dietary fiber.

Rice contains other important nutrients which may include potassium. In many countries, rice is the main staple food. This means that people may consume large quantities of rice on a regular basis.

This means that it is important to understand the potassium content of rice and whether it contributes a significant amount of this nutrient to the overall diet.

Is Rice High in Potassium?

Rice doesn’t contain a considerable amount of potassium. Potassium is an important mineral that helps regulate blood pressure and heart function. Compared to other cereals, rice contains a somewhat moderate amount of potassium.

Make sure to check out: Can You Check Your Potassium Level At Home? and The Best Low Potassium Snacks (Eat This, Not That).

How Much Potassium is in Rice?

A cup of cooked white rice contains around 35 mg of potassium. This is less than 2% of the recommended daily intake for adults.

A cup of brown rice contains slightly more potassium, with 84 milligrams per cup. The daily recommended intake for potassium is 4,700 milligrams per day.

This means that a single serving of rice will provide a small percentage of the daily recommended intake.

The level of potassium in rice may vary depending on the soil and growing conditions where the rice was grown. Potassium levels are also affected by the milling and processing of rice. For example, parboiled rice contains more potassium than white rice because it is not as processed.

White Rice Nutrition Facts
White Rice Nutrition Facts

Rice grown in tropical countries, such as Thailand and India, generally contains more potassium than rice grown in temperate countries. This is because the soil in tropical countries is richer in minerals.

Is Rice a Good Source of Potassium?

Rice is not an excellent source of potassium, and it doesn’t provide a significant amount of this nutrient. A cup of cooked white rice provides around 2% of the daily recommended intake for potassium.

This means that rice can somewhat contribute to meeting the daily needs of this mineral.

Brown rice is a slightly better source of potassium, providing around 12% of the recommended daily intake.

People who eat a lot of rice may find that they are meeting their daily needs for potassium. However, those who do not eat rice on a regular basis may need to find other sources of potassium in their diet.

Is Rice Healthy?

white rice is less nutritious than brown rice

Rice is a healthy food choice. It is low in fat and carbohydrates, and it is a good source of dietary fiber. Here are some of the healthy benefits of rice:

Rice is low in fat and calories

A cup of cooked white rice has around 200 calories. This is a low-calorie food, especially when compared to other starchy foods, such as pasta and bread.

Eating food that is low in calories can help with weight control. Rice is one of that food that you can eat a lot of without the worry of packing on the pounds.

Rice is a good source of dietary fiber

A cup of cooked white rice has around 1 gram of dietary fiber. This is a good amount of fiber, and it can help with digestion and weight control.

Fiber is also important for overall health, and it may reduce the risk of diseases such as heart disease and cancer. Fiber is also good in regulating blood sugar levels.

Rice is a good source of the B vitamins thiamin, niacin, and vitamin B6. These vitamins are important for energy metabolism and nervous system function.

They may also reduce the risk of heart disease and other chronic diseases. The B vitamins are also water-soluble, which means that they are not stored in the body and need to be replaced daily.

Rice is a gluten-free food

Rice Meal
Rice Meal

This means that it can be enjoyed by people who have celiac disease or gluten intolerance.

Gluten is a protein found in wheat, barley, and rye. It can cause inflammation and digestive problems in people who are sensitive to it.

Rice is a versatile food that can be used in many different dishes. It can be served as a side dish or main course.

Rice also goes well with many different flavors, including herbs, spices, and sauces. The possibilities are endless when it comes to cooking with rice.

Rice is a highly digestible food

This means that it is easy to digest and does not cause stomach problems, such as gas and bloating.

Rice is a good choice for people who have trouble digesting other grains, such as wheat and barley. Also if you need a quick source of instant energy, rice would be the best source.

Is Rice Good for People with Kidney Diseases?

Some people with kidney diseases may need to restrict their intake of potassium. This is because the kidneys are not able to get rid of excess potassium from the body.

Rice contains a moderate amount of potassium. A cup of cooked white rice has less than 100 milligrams of potassium.

This is not a significant amount of potassium, and people can comfortably take rice as part of their diet. However, people with kidney disease should speak to their doctor before adding rice to their diet.

People with kidney disease should also be aware of the other sources of potassium in their diet. Some foods that are high in potassium include bananas, potatoes, tomatoes, and spinach. It is important to moderate intake of these foods as well.

Can the Amount of Potassium in Rice be Lowered?

How does white rice help acid reflux

Yes, the amount of potassium can be lowered in rice. This is done by soaking the rice in water for a period of time. Soaking rice in water for at least 30 minutes will remove some of the potassium.

The longer the rice is soaked, the more potassium will be removed. This process is also called leaching.

Soaking the rice is a good way to lower the potassium content, but it will also decrease the amount of nutrients in the rice.

Conclusion

Rice is a good source of many different nutrients, including fiber, B vitamins, and potassium. It is also a gluten-free food and is easy to digest and can be used in many different dishes and is a versatile ingredient.

People with kidney disease should speak to their doctor before adding rice to their diet.

The amount of potassium in rice can be lowered by soaking the rice in water for a period of time. Soaking rice will also decrease the amount of nutrients in the rice.

Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.