This section doesn’t currently include any content. Add content to this section using the sidebar.

Image caption appears here

Add your deal, information or promotional text

Parboiled Rice vs. White Rice: What Is It & How To Cook Parboiled Rice

Chances are, you’ve recently started hearing about parboiled rice and found yourself wondering: "What is parboiled rice? Is it a new variety of rice, kind of like brown or white rice? Or is it some special type of rice dish?

Well, worry not! We are here to tell you everything you need to know about parboiled rice - from its nutritional facts and health benefits to why it might be a superior choice compared to white rice.

What is Parboiled Rice?

Parboiled Rice grains

Parboiled rice is a type of rice that has been partially boiled in the husk before processing. Another popular name for parboiled rice is 'converted rice.'

Unlike our good old friends, brown or white rice, parboiled rice goes through a unique processing method. This process involves soaking the rice in water, steaming it under pressure, and then drying it out. The end result is a rice grain that is firm and less sticky than regular white rice, with a hint of a nutty flavor.

Parboiled rice is commonly used in dishes such as pilafs, salads, and stir-fries.

Parboiled Rice VS. White Rice: Nutritional Comparison

white rice vs parboiled rice

In terms of nutrition, parboiled rice holds the upper hand over white rice! Here's a side-by-side comparison of the nutritional content of 3.5 ounces (100 grams) of unenriched, cooked parboiled rice versus the same amount of unenriched, cooked white rice. 


Parboiled Rice    

White Rice    


123 kcal

130 kcal

Total Fat    

0.37 g

0.28 g

Total Carbs    

26 g

28.2 g


0.9 g

0.4 g


2.91 g

2.69 g


19 mg

10 mg


0.24 mg

0.2 mg


9 mg

12 mg


55 mg

43 mg


56 mg

35 mg


0.37 mg

0.49 mg


0.354 mg

0.472 mg


0.074 mg

0.02 mg


0.019 mg

0.013 mg


2.31 mg

0.4 mg

Vitamin B5

0.323 mg

0.39 mg

Vitamin B-6    

0.156 mg

0.093 mg

download our survival guide

Potential Benefits of Parboiled Rice

Time to talk about benefits! Here are some of the potential health benefits of parboiled rice:

1. Improved Nutritional Profile

    Parboiled rice retains more vitamins and minerals than white rice. The parboiling process ensures that important nutrients like thiamine, niacin, and iron remain in the grain. These nutrients are crucial for maintaining overall health and supporting various bodily functions. In contrast, these valuable nutrients are often lost during the milling process of white rice.

    2. Reduced Arsenic Levels

      Parboiling rice has been found to reduce the levels of arsenic, a toxic element that naturally occurs in rice. This can be especially beneficial for individuals who regularly consume rice, as high arsenic intake has been linked to certain health risks.

      A recent study has shown that parboiling rice can reduce inorganic arsenic levels by 25% and increase calcium content by 213%.

      3. Aids Digestion

        Parboiled rice can also aid digestion due to its higher fiber content. Dietary fiber is a vital nutrient that helps keep our digestive system healthy. It supports regular bowel movements and can assist in preventing constipation. 

        Unlike white rice, which is frequently milled and refined, parboiled rice holds onto much of its fiber. This is thanks to the parboiling process, which steams the rice in its husk. This process causes nutrients, including fiber, to shift from the husk into the grain itself. As a result, parboiled rice generally contains more fiber than white rice, offering greater support for digestive health.

        4. Improves Gut Health

          Parboiled rice has a special kind of starch that acts as a prebiotic — a type of nourishment that promotes the growth of probiotics.  

          Probiotics are the beneficial bacteria living in our digestive system. The balance of these tiny life forms is essential, with impacts spanning from your emotions to your general health. 

          So, adding more prebiotic-filled foods, like parboiled rice, to your daily meals can give a real boost to your overall health. 

          5. Keeps Blood Sugar Steady

            Parboiled rice also has a lower glycemic index compared to white rice!

            The glycemic index measures how quickly a food raises blood sugar levels. Foods with a lower glycemic index are digested more slowly, providing a more gradual release of energy. 

            Consuming parboiled rice can be beneficial for individuals with diabetes or anyone looking to maintain stable blood sugar levels.

            6. Improved Texture

              When you cook parboiled rice, you end up with firmer grains that aren't too sticky. This magic comes from the parboiling process, which gelatinizes the starches in the rice. 

              So, instead of going soft and clumping together like white rice, the grains of parboiled rice keep their own space and offer a nice, firm bite. This makes it a star player in dishes where you want the rice to stand out, like in a pilaf, stir-fry, or a colorful rice salad. 

              7. Faster Cooking Time

              Faster Cooking Time

                Parboiled rice cooks faster than regular rice due to the partial cooking it undergoes during the parboiling process. This can be a great advantage in situations where you need to prepare a meal quickly or don't have a lot of time to cook.

                NOTE: Parboiled rice should not be confused with instant rice, which is precooked and dehydrated before packaging, and therefore cooks more quickly than regular rice. Parboiled rice takes longer to cook than instant rice, but is still faster to prepare than raw white rice.

                8. Longer Shelf Life

                  In addition to being a convenient option for everyday meals, parboiled rice can also be a good choice for long-term food storage or emergency preparedness. Because of its parboiling process, parboiled rice has a longer shelf life compared to regular rice, as it can last up to several months or even years if stored properly. 

                  SEE RELATEDHow To Store Rice Long Term?

                  Using Parboiled Rice for Food Storage 

                  The longer shelf life of parboiled rice also makes it an ideal addition to your preppers’ supplies!

                  Keeping a stock of parboiled rice in your food storage can arm you with a nutritious and versatile ingredient that can be used to create meals during times of emergencies or unforeseen situations.

                  Valley Food Storage offers long-term, shelf-stable food that’s easy to buy, easy to store, and easy to eat, including PARBOILED RICE! Here are a few of our favorite survival food buckets that include parboiled rice as their main ingredient: 

                  [product_render product-handle="chicken-rice"]

                  Wrapping Up: What is Parboiled Rice?

                  To sum up, parboiled rice is a highly nutritious alternative to white rice. Its unique processing method, increased fiber content, lower glycemic index, and higher vitamin and mineral levels make it a healthier choice. So, next time you are out shopping for rice, consider giving parboiled rice a try and experience the many benefits it has to offer!