Rice is one of the most significant food crops in the world.

Yellow rice might be harder to identify in the US compared to brown and white rice.

Rice that is yellow is not a natural kind. Essentially, it is white rice that has been flavoured with saffron or turmeric, two essential components of Asian cuisine.

This rice has a striking yellow colour thanks to saffron and turmeric.

Even though there are numerous ways to cook yellow rice, onions and coconut milk are frequently included.

White and yellow rice both come from brown rice. It is a whole grain because the bran and germ are present.

These offer fiber in addition to numerous vitamins and minerals.

These components have been removed from white rice, making it a refined grain that cooks more quickly and with less resistance.

Continue reading to find out more about the advantages of yellow rice.



✅ Due to the vital vitamins and minerals, it contains, yellow rice is healthier than white rice.

✅ Yellow rice should be eaten in moderation due to its high sodium and glucose levels.

✅  Change to brown rice-based yellow rice instead since it has more dietary fibee and lowers blood sugar levels.


5 Advantages Of Yellow Rice

Due to the inclusion of saffron or turmeric, yellow rice has a number of advantages. Turmeric has important physical and mental health benefits. Due in large part to curcumin, its primary active ingredient, these advantages exist. On the other hand, saffron contains an amazing variety of plant constituents. These function as antioxidants, molecules that shield your cells from the damaging effects of oxidative stress and free radicals.

The following are some advantages of eating yellow rice:


1. High in iron and folate

When yellow rice is made from enriched white rice, it provides a number of advantages. Iron and folate levels are high in enriched white rice. The nutrient folate, often known as vitamin B9 or folic acid, is essential for health. The basic cell functions in your body depend on folate. Getting enough folate through your diet may reduce your risk of getting some malignancies.

400mcg of folate is the recommended daily allowance (RDA) per day. And pregnant or potentially pregnant adult women should take 400 to 1,000mcg of folic acid every day. Body temperature regulation, gastrointestinal functioning, immunological response, and overall energy and attention are just a few of the vital bodily systems that iron supports.


2. Supports the neurological system’s health

Potassium is necessary for the neurological system’s entire neurological system to activate nerve impulses. Nerve impulses regulate a variety of bodily systems, including the heartbeat, reflexes, and muscle contractions. When compared to people who drank the least potassium, the risk of stroke was shown to be 24% lower in the former group. A 100g meal of yellow rice has over 801mg of potassium. There is no RDA (required daily amount) for potassium because it is rarely deficient. However, it is advised that 1,600 to 2,000mg per day for adults is adequate.

3. Supports nerves, muscles, and bones

Each 100g serving of yellow rice has 112 mg of magnesium, which could help you reach your 420 mg daily need. Magnesium, a mineral that makes up a significant portion of bones, is necessary for healthy nerve and muscle function as well as hundreds of enzyme reactions that aid in the production of DNA and proteins.

When your body doesn’t get enough magnesium, it becomes more resistant to insulin. Numerous chronic cardiovascular disorders, such as hypertension, diabetes, and hyperlipidemia, have been linked to magnesium shortage.


4. Contributes to Alzheimer’s disease prevention

To make yellow rice brilliant yellow, turmeric is mixed with white rice. Numerous studies have demonstrated that turmeric has significant physical and mental health advantages. A substance known as curcumin is responsible for many of these benefits. Although some of its symptoms can be managed, Alzheimer’s disease is still incurable.

This is why it’s so important to prevent it from happening in the first place. Both inflammation and oxidative damage, which are known to play a role in Alzheimer’s disease, are advantageously affected by curcumin. The anti-inflammatory properties of turmeric also help with weight loss.


5. Vitamin B6-rich

A 100g portion of yellow rice has over 0.58mg of vitamin B6. Nearly 44% of the daily recommended amount of vitamin B6 is found in yellow rice. Men need 1.4mg of vitamin B6 per day, whereas women only need 1.2mg. Numerous studies have discovered a link between low vitamin B6 levels and depressive symptoms, especially in older persons who are at a higher risk of B vitamin deficiency.

Vitamin B6 supports the immune system’s chemical processes, enhancing immune system performance. Foods high in vitamin B6 will aid your body’s defence against infection. Older persons with low vitamin B6 levels have been found to have a weakened immune system.


White rice versus yellow rice

Brown rice is used to make white rice. During the milling process, the husk, bran, and germ of brown rice are eliminated. While removing most of the white rice’s content, including fibre, vitamins, and minerals, this process increases the shelf life of the grain. On the other side, yellow rice is essentially white rice that has been turmeric-coloured. When making yellow rice, saffron is occasionally added since it produces the same vibrant yellow colour.

Since the brown coating, which contains the greatest nutrients, is removed from white and yellow rice, they are not considered whole grains. They are low in fat and heavy in carbs. They are a great vegetarian option because they are also high in protein. White rice tastes nutty, while yellow rice has a flavour that is slightly piquant. White rice is less nutritious than yellow rice.

Yellow rice has 112 mg of magnesium, 2.53 mg of iron, 801 mg of potassium, 38 mg of calcium, and 112 mcg of folic acid per 100g serving. As opposed to this, a 100g portion of long grain unenriched raw white rice has the following nutritional values: 25 mg of magnesium, 0.8 mg of iron, 115 mg of potassium, 28 mg of calcium, and 0 mcg of folic acid.

Yellow rice has an extremely high sodium level as a result of the spice blend or additional salt. Just 57g of yellow rice contains roughly 752mg of salt. White rice, in contrast, has only 5 mg of salt per serving.

The United States Department of Agriculture’s (USDA) databases were used to compile the nutrition facts listed below for 100g of yellow rice.


High on carbohydrates

Carbohydrates total 74.7g in yellow rice. Yellow rice has a relatively high glycemic index (GI) due to its high carbohydrate content. Your blood sugar levels may rise if you eat too many carbohydrates.


Low on Fats

1.75g of fat is included in one cup of yellow rice. Monounsaturated fat makes up 0.43g, while polyunsaturated fat makes up 0.833g. Trans-fat and saturated fat is absent from yellow rice. Despite having a low-fat level, yellow rice does not include any saturated or trans fats. The LDL “bad” cholesterol in our systems is mostly brought on by these two fats.


High-calorie intake

Per 100g serving, there are 343 calories in yellow rice. It is a superior source of energy because carbs account for the majority of calories.


Minerals and vitamins

Magnesium, iron, potassium, calcium, folic acid, thiamine, riboflavin, niacin, and vitamin B6 are all present in yellow rice in good amounts. However, it has a lot of sodium and is low in fibre, vitamin A, and vitamin C.



Is yellow rice healthy for diabetics?

Yellow rice is not recommended for diabetics since it contains a lot of carbohydrates, which considerably raises the risk of developing type 2 diabetes.


Is eating yellow rice healthy?

Given that it contains vitamins and minerals including calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc, yellow rice is good for you. However, a cooked plate of some yellow rice kinds may contain up to 750mg of salt. High salt intake is associated with elevated blood pressure, which increases your risk of heart disease. By lowering the amount of added salt in yellow rice, you can make it healthier.


What distinguishes turmeric rice from yellow rice?

Yes, rice coloured with turmeric is the same as yellow rice. In a rice cooker, turmeric rice is typically made by adding coconut oil, spices, and sautéed veggies. Saffron can be used in place of the turmeric that is called for in this recipe for yellow rice.


Does yellow rice make you fat?

White rice that has been coloured yellow by saffron or turmeric. However, there is no proof to back up the assertion that eating only white rice could make you gain weight. People should be mindful of how much rice they consume daily and how many calories it contains.


A cup of yellow rice contains how many calories?

One hundred grammes of yellow rice contain about 343 calories.


Is golden basmati rice good for you?

Yes, yellow basmati rice is healthful since it contains a lot of B vitamins, especially vitamin B1 (thiamine). 22% of the daily recommended intake is contained in each serving. The brain needs thiamine to function properly.




Pin It on Pinterest

Share This