scored 93/100
Rice bran is the nutrient-dense outer layer of brown rice, exceptionally rich in fiber, B vitamins, minerals, and bioactive compounds like gamma-oryzanol and phytic acid.
8.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.
Rice bran is the byproduct of milling white rice, consisting of the bran and germ layers removed during processing. Traditionally used in Asian cuisines and increasingly recognized in Western nutrition science, rice bran is one of the most micronutrient-dense grain components available. Its exceptional mineral profile—particularly phosphorus (1,677 mg/100g), potassium (1,485 mg), magnesium (781 mg), and iron (18.54 mg)—supports bone health, cardiovascular function, and energy metabolism. The 21g fiber per 100g promotes digestive health and stable blood glucose. Rice bran contains gamma-oryzanol, a plant compound showing promise for cholesterol management and antioxidant defense, and oryzanol and ferulic acid which support cellular protection. The high phytic acid content, while reducing mineral bioavailability, functions as an antioxidant and may support metabolic health. Rice bran's comprehensive nutrient density makes it valuable for aging populations seeking concentrated micronutrient intake and cellular resilience without excessive caloric load.
Gamma-oryzanol and plant sterols in rice bran inhibit cholesterol absorption in the intestine and reduce LDL oxidation, while soluble fiber binds bile acids for elimination
High insoluble and soluble fiber content increases stool bulk, feeds beneficial gut bacteria, and slows glucose absorption to prevent blood sugar spikes
Exceptional mineral density including phosphorus, magnesium, and iron supports bone matrix formation and hemoglobin synthesis; iron availability increases when paired with vitamin C
Oryzanol, ferulic acid, and phenolic compounds neutralize free radicals and suppress inflammatory pathways, supporting longevity mechanisms
High niacin (34 mg), choline (32.2 mg), and other B vitamins facilitate ATP production, methylation reactions, and neurotransmitter synthesis critical for aging brains
Rice bran's high fiber and mineral content supports sustained energy and stable blood glucose throughout the day; consumed with meals enhances nutrient absorption and minimizes digestive distress
Breaks a fast
Best consumed with food containing vitamin C, fat, or fermented components for maximum bioavailability. Not recommended on an empty stomach due to fiber content.
Per 100 g of the default form. Bars show how much higher or lower rice bran is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Rice Bran is classified as a grain. Rice bran is the nutrient-dense outer layer of brown rice, exceptionally rich in fiber, B vitamins, minerals, and bioactive compounds like gamma-oryzanol and phytic acid.
Rice Bran scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Vitamin B6, Thiamin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 30 g serving provides about 4 g of protein (~8% of the 50 g daily value).
Yes — it's a high-fiber food. A 30 g serving provides about 6.3 g of fiber (~23% of the 28 g daily value).
In a 30 g serving, rice bran is highest in Manganese (~185% DV), Vitamin B6 (~72% DV), Thiamin (~69% DV), Niacin (~64% DV), Biotin (~60% DV).
Rice Bran is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Sometimes — it depends on your daily carb budget. A 30 g serving has about 8.6 g of net carbs (14.9 g total minus 6.3 g fiber).
Best any time of day. Rice bran's high fiber and mineral content supports sustained energy and stable blood glucose throughout the day; consumed with meals enhances nutrient absorption and minimizes digestive distress
A typical serving is around 30 g (~95 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating rice bran alongside several other grain sources.
Rice Bran pairs nicely with: Pair with citrus (lemon, orange) or tomato because vitamin C enhances non-heme iron absorption from rice bran by up to 3-4 fold, critical for vegetarians; Combine with fermented foods (yogurt, sauerkraut, miso) because probiotics may improve digestive tolerance of phytic acid and enhance mineral bioavailability; Mix with healthy fats (olive oil, avocado, nuts) because fat-soluble absorption of gamma-oryzanol and fat-soluble vitamins improves with lipid co-consumption; Sprinkle on leafy greens with vinegar dressing because acid enhances iron bioavailability and phytonutrient synergy supports antioxidant protection.
Encyclopedia entries that supply the same signature nutrients rice bran contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients rice bran contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.