93
Grain
Rice Bran
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.
Nutrition · per ~30 g serving · ≈ ¼ cup
🔥 Calories
95/ 2000 kcal day
🥩Protein4.0 g8% DV
🍞Carbs14.9 g5% DV
🥑Fat6.3 g8% DV
🌿Fiber6.3 g23% DV
≈ 9g net carbs · carbs − fiber
Vitamins
- Vitamin B62.2 mg130% DV
- Thiamin0.83 mg69% DV
- Niacin10.2 mg64% DV
- Biotin18.0 mcg60% DV
- Pantothenic Acid2.2 mg44% DV
- Vitamin E1.5 mg10% DV
- Riboflavin0.09 mg7% DV
- Folate18.9 mcg5% DV
- Choline9.7 mg2% DV
- Vitamin K0.57 mcg<1% DV
Minerals
- Manganese4.3 mg185% DV
- Magnesium234.3 mg56% DV
- Phosphorus503.1 mg40% DV
- Iron5.6 mg31% DV
- Copper0.22 mg24% DV
- Zinc1.8 mg16% DV
- Chromium4.8 mcg14% DV
- Potassium445.5 mg9% DV
- Selenium4.7 mcg9% DV
- Calcium17.1 mg1% DV
- Sodium1.5 mg<1% DV
Other
- Monounsaturated Fat2.3 g
- Polyunsaturated Fat2.2 g
- Saturated Fat1.3 g
BioactivesEstimated
- Choline~45 mg
- Polyphenols~45 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 169713
Score · 93/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality10.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats9.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives9.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Manganese618% DV
- Vitamin B6435% DV
- Thiamin229% DV
- Niacin213% DV
- Biotin200% DV
Overview
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.
Health Benefits (5)
- Supports cardiovascular health and cholesterol managementmoderateGamma-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
- Promotes digestive health and metabolic stabilitystrongHigh insoluble and soluble fiber content increases stool bulk, feeds beneficial gut bacteria, and slows glucose absorption to prevent blood sugar spikes
- Enhances bone mineral density and prevents deficiency anemiastrongExceptional mineral density including phosphorus, magnesium, and iron supports bone matrix formation and hemoglobin synthesis; iron availability increases when paired with vitamin C
- Provides antioxidant and anti-inflammatory cellular protectionmoderateOryzanol, ferulic acid, and phenolic compounds neutralize free radicals and suppress inflammatory pathways, supporting longevity mechanisms
- Supports B-vitamin dependent energy metabolism and neurological functionstrongHigh niacin (34 mg), choline (32.2 mg), and other B vitamins facilitate ATP production, methylation reactions, and neurotransmitter synthesis critical for aging brains
Food Pairings
- ·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
Practical Tips
- ·Store rice bran in an airtight container in the refrigerator or freezer (up to 6 months) because its high oil content makes it prone to rancidification at room temperature
- ·Start with 1-2 tablespoons daily and gradually increase to 3-4 tablespoons to allow digestive adaptation; excessive fiber intake without gradual introduction may cause bloating
- ·Soak rice bran in water or milk for 15-30 minutes before consumption to reduce phytic acid content by 20-30%, improving mineral absorption without removing health benefits
- ·Select stabilized or heat-treated rice bran products over raw to extend shelf life and reduce rancidity risk while preserving bioactive compounds
- ·Incorporate into smoothies, yogurt bowls, oatmeal, or baked goods rather than consuming alone for improved palatability and consistent nutrient intake
Optimal Timing
🕒
anytime
Best with food
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
Best consumed with food containing vitamin C, fat, or fermented components for maximum bioavailability. Not recommended on an empty stomach due to fiber content.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow rice bran stacks up
Compared to other grains
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.
Calories#7 of 46
316kcalvs346kcal avg
-9% below category average
Protein#13 of 46
13.4gvs11.6g avg
+16% above category average
Fiber#4 of 46
21gvs9.6g avg
+119% above category average
Manganese#1 of 46
14.2mgvs2.8mg avg
+404% above category average
Vitamin B6#1 of 26
7.4mgvs1mg avg
+661% above category average
Thiamin#1 of 44
2.8mgvs0.4mg avg
+534% above category average
Niacin#1 of 44
34mgvs4.8mg avg
+609% above category average
Common questions
What people ask about rice bran
What is rice bran?
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.
Is rice bran healthy?
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.
Is rice bran high in protein?
Not particularly. A 30 g serving provides about 4 g of protein (~8% of the 50 g daily value).
Is rice bran high in fiber?
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).
What vitamins and minerals are in rice bran?
In a 30 g serving, rice bran is highest in Manganese (~185% DV), Vitamin B6 (~130% DV), Thiamin (~69% DV), Niacin (~64% DV), Biotin (~60% DV).
Is rice bran gluten-free?
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.
Is rice bran keto-friendly?
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).
When is the best time to eat rice bran?
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
How much rice bran should I eat?
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.
What pairs well with rice bran?
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.
Related supplements
Supplements that mirror Rice Bran's nutrient profile
Encyclopedia entries that supply the same signature nutrients rice bran contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Rice Bran
These are the nutrients rice brancontributes 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.