Brown rice and instant brown rice may seem very similar at first glance, but there are some key differences between these two types of rice that are worth understanding. In this article, we’ll take a close look at how brown rice and instant brown rice differ in terms of nutrition, texture, preparation, and more.
What is Brown Rice?
Brown rice is whole grain rice that has the bran and germ still attached. This gives it a light tan color and chewy, nutty flavor. During the milling process, only the outermost hull is removed from brown rice. This contrasts with white rice, which has the bran and germ removed during processing.
Some key features of brown rice include:
- High in fiber, manganese, selenium, and magnesium
- Contains lignans, which have antioxidant properties
- Lower glycemic index than white rice
- Chewy, nutty texture
- Nutty, earthy flavor
- Takes longer to cook than white rice – around 45 minutes
Brown rice makes a nutritious side dish and can be substituted for white rice in many recipes. It pairs well with stir frys, curries, and salads.
What is Instant Brown Rice?
Instant brown rice, sometimes labeled quick cooking brown rice, is brown rice that has been pre-cooked then dried out. This process allows the rice to cook much faster compared to regular brown rice.
Here are some key qualities of instant brown rice:
- Cooks very quickly – usually 10 minutes or less
- More processed than regular brown rice
- Lower in fiber than regular brown rice
- Can have a mushy texture if overcooked
- Works well for rice bowls, stir frys, and sides when you want quick-cooking brown rice
While instant brown rice saves time, the pre-cooking process does remove some nutrition compared to intact brown rice. However, it still retains more nutrients than white rice.
Nutritional Comparison
Brown rice and instant brown rice have similar nutritional profiles, but regular brown rice comes out slightly ahead:
| Nutrient | Brown Rice (1 cup cooked) | Instant Brown Rice (1 cup cooked) |
|---|---|---|
| Calories | 218 | 216 |
| Fat | 1.8 g | 1.7 g |
| Protein | 4.5 g | 4.3 g |
| Carbs | 44.8 g | 46.7 g |
| Fiber | 3.5 g | 1.8 g |
| Sodium | 9 mg | 154 mg |
As you can see, regular brown rice contains nearly twice as much fiber as instant brown rice. It’s also lower in sodium. However, the differences between the two varieties are relatively small in terms of calories, protein, fat, and carbs.
Texture
Texture is one of the biggest differences between regular and instant brown rice. Here’s a comparison:
- Regular brown rice – Chewy, fluffy, somewhat nutty texture. Individual grains are intact.
- Instant brown rice – Softer, mushier texture. Can become gloppy and sticky if overcooked. Less defined grains.
The precooking process makes instant brown rice much softer and less chewy than intact brown rice. This can be beneficial if you want rice with a smoother, more creamy texture. But some people feel regular brown rice has a superior grainy, al dente texture.
Preparation
Preparation methods are where brown rice and instant brown rice differ the most:
- Regular brown rice – Takes 25-45 minutes to prepare. Must be simmered in water or broth until tender.
- Instant brown rice – Typically takes 10 minutes or less to make. Can be microwaved or simmered in water.
With regular brown rice, you’ll need to plan ahead and account for the relatively long cooking time. But instant brown rice is incredibly fast and convenient – you can have a full rice-based meal on the table in under 15 minutes in many cases.
Taste
While brown rice has a pleasantly chewy texture, it does not have an overly strong flavor. Its taste can be described as:
- Earthy
- Slightly nutty
- Subtle
- Grainy
Instant brown rice has a very similar taste to regular brown rice. However, since it is more processed, it loses some of the subtle nutty flavor that whole grain brown rice possesses.
Overall, brown rice and instant brown rice have comparable flavors. Instant brown rice may be slightly more mild tasting and less nutty than intact brown rice.
Cost Comparison
Brown rice is generally inexpensive, but instant brown rice comes at a premium:
| Rice Type | Average Price (16 oz bag) |
|---|---|
| Brown rice | $2-$3 |
| Instant brown rice | $3-$5 |
The convenience of instant brown rice does come at a slightly higher price. But both varieties are relatively affordable, especially when purchased in bulk.
Cooking Tips
To get the best results when cooking brown rice and instant brown rice, keep these tips in mind:
Brown Rice
- Use a ratio of 1 cup rice to 2 cups liquid
- Allow rice to soak for 30 minutes before cooking for fluffier grains
- Simmer covered for 25-45 minutes, until rice is tender
- Fluff with a fork after cooking
- Add onions, garlic, herbs, broth, or oil for more flavor
Instant Brown Rice
- Use a 1:1 rice to water ratio
- Microwave for 2-3 minutes or simmer for 5-10 minutes
- Remove from heat as soon as done to avoid mushiness
- Stir in olive oil or butter after cooking for added richness
- Works well microwaved right in a rice bowl
Common Uses
Both varieties of brown rice work well in a diverse range of recipes, including:
- Rice bowls
- Stir frys
- Curries
- Rice salads
- Rice pilaf
- Stuffed peppers or tomatoes
- Risotto
However, instant brown rice is ideal for quick weeknight meals or spur of the moment rice cravings since it cooks so fast. Brown rice takes more planning due to its longer cook time, but works well for meals made on weekends or days off.
Storage
Properly stored, both types of rice will keep for months:
- Store rice in an airtight container or resealable bag
- Keep away from heat, light, and moisture
- Regular brown rice lasts 6-12 months past the sell by date
- Instant brown rice lasts 1-2 years unopened
If rice ever smells musty, stale, or unpleasant, it is safest to throw it out. Otherwise, rice can be kept for a prolonged period if stored properly.
Is One Healthier?
Brown rice and instant brown rice both provide nutritional benefits. However, regular brown rice is considered the healthier choice for a few reasons:
- Higher in fiber, especially insoluble fiber
- Lower in sodium
- Contains more manganese and antioxidants
- Less processed
That said, instant brown rice is certainly a healthier option than white rice, and makes a decent substitute when you need your rice fast. But for maximal nutrition and fiber, intact whole grain brown rice is ideal.
The Winner
So which is better, brown rice or instant brown rice? In truth, they both have a place in a well-rounded diet and which you choose will likely come down to convenience versus nutrition.
Brown rice is the winner if you want maximum nutrition and don’t mind the longer cook time. It’s the least processed and has more fiber and antioxidants.
Instant brown rice is the winner if you value convenience and speed. It cooks lightning fast but is more processed and not quite as nutritious.
For optimal health, intact whole grain brown rice is the superior choice. But instant brown rice still retains more nutrients than white rice, so it can be included occasionally as well.
Conclusion
Brown rice and instant brown rice share some key similarities, including a chewy texture and nutty, earthy flavor. Both can provide nutritional benefits like fiber, magnesium, and selenium.
However, there are also notable differences between the two rice varieties. Regular brown rice takes much longer to cook but is higher in fiber and lower in sodium. Instant brown rice has a softer, mushier texture and isn’t quite as nutritious.
In the end, brown rice wins out over instant for maximum nutrition. But instant brown rice is an acceptable substitute when you need rice in a hurry. As long as you understand their differences, both can have a place in a healthy diet.