parboiled rice

Parboiled Rice

Parboiled rice, also known as converted rice, is a type of rice that has been partially boiled in the husk before milling. This process gelatinizes the starch, making it more nutritious and less likely to break during cooking. The grains have a slightly golden hue and a firm, separate texture when cooked, making it ideal for dishes where distinct grains are desired. Look for parboiled rice if you want a less sticky, more nutritious alternative to regular white rice.

Common Uses

  • Use parboiled rice as a base for stir-fries, providing a hearty and non-sticky foundation for vegetables and proteins.
  • Parboiled rice is excellent for rice salads because it holds its shape well and doesn't become mushy when mixed with dressings and other ingredients.
  • Employ parboiled rice in pilafs and other rice-based side dishes where you want distinct, separate grains that don't clump together.
  • Parboiled rice can be used in casseroles to add a substantial and satisfying element; its texture prevents it from becoming overly soft during baking.
  • Make a creamy rice pudding using parboiled rice for a unique twist on the traditional dessert; its texture provides a pleasant chewiness.
  • Substitute parboiled rice for regular rice in stuffed peppers or cabbage rolls for a healthier and more flavorful filling that holds its shape.

Nutrition (per serving)

Calories

130.0kcal (6.5%)

Protein

2.7g (5.38%)

Carbs

28.7g (10.45%)

Sugars

0.1g (0.18%)

Healthy Fat

0.2g

Unhealthy Fat

0.1g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Good source of complex carbohydrates for sustained energy.
  • Provides essential B vitamins like niacin and thiamin for metabolic function.
  • Contains resistant starch, which may promote gut health.
  • Lower glycemic index compared to white rice, potentially aiding blood sugar control.
  • Source of manganese, an essential mineral for bone health and antioxidant defense.

Storage Tips

Parboiled rice should be stored in an airtight container in a cool, dry place away from direct sunlight. Properly stored, it can last for several years. Once cooked, leftover parboiled rice should be refrigerated promptly and used within 3-4 days to prevent bacterial growth.

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