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Kerala Matta Rice.

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SERVING

CALORIES

355

PROTEIN

7.5g

CARBS

78g

FAT

2.5g

FIBER

3.5g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories355kcal—

Protein7.5g15%

Carbohydrates78g28%

Fiber3.5g13%

Sugar0.50g1%

Total fat2.5g3%

Saturated fat0.50g3%

Cholesterol0mg0%

Water11g—

MINERALS

Sodium8.0mg0%

Potassium180mg4%

Calcium15mg1%

Iron1.5mg8%

Magnesium110mg26%

Phosphorus220mg18%

Zinc1.2mg11%

Copper0.25mg28%

Manganese1.3mg57%

Selenium12µg22%

VITAMINS

Thiamin (B1)0.25mg21%

Riboflavin (B2)0.05mg4%

Niacin (B3)3.5mg22%

Pantothenic acid (B5)0.55mg11%

Vitamin B60.25mg15%

Folate (B9)15µg4%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup204g

1 tablespoon12.8g

1 teaspoon4.3g

1 oz28.4g

1 lb453.6g

1 ml204g

HEALTH BENEFITS

Why eat it.

✓High in fiber, aiding digestion and promoting satiety.
✓Lower glycemic index compared to white rice, beneficial for blood sugar management.
✓Good source of B vitamins, magnesium, and iron.
✓Helps in maintaining healthy cholesterol levels.
✓Rich in antioxidants due to its red bran layer.

COOKING TIPS

In the kitchen.

1Requires soaking for at least 30 minutes to 2 hours before cooking for best results.
2Cook with a higher water-to-rice ratio (typically 2.5-3 cups water per 1 cup rice) and longer cooking time than white rice.
3Ideal for traditional Kerala curries and dishes due to its firm texture and ability to absorb flavors.

STORAGE

Keep it fresh.

Store in an airtight container in a cool, dry place.
Keep away from direct sunlight and moisture to prevent spoilage.
Can be stored for up to 1-2 years if properly sealed.

FAQ

Frequently asked questions.

Is Kerala Matta rice healthy?

Yes, Kerala Matta rice is highly nutritious because it retains its outer bran layer. It is rich in fiber, B vitamins, and essential minerals like magnesium and iron, making it a healthier alternative to polished white rice.

What are the health benefits of Kerala Matta rice?

It aids digestion and promotes satiety due to its high fiber content. Additionally, it contains antioxidants in its red bran layer and helps in maintaining healthy cholesterol and blood sugar levels.

Is Kerala Matta rice good for weight loss?

Yes, its high fiber content helps you feel full for longer, which can reduce overall calorie intake. With 7.5g of protein per 100g, it also supports muscle maintenance while providing sustained energy.

Is Kerala Matta rice gluten-free?

Yes, Kerala Matta rice is naturally gluten-free. It is a safe and nutritious carbohydrate source for individuals with celiac disease or those following a gluten-free diet.

Is Kerala Matta rice suitable for diabetics?

Yes, it has a lower glycemic index compared to regular white rice. This means it causes a slower, more gradual rise in blood sugar levels, making it a better option for blood sugar management.

How do you cook Kerala Matta rice?

It requires more water and a longer cooking time than white rice. It is best prepared by soaking for 30-60 minutes, then boiling in a large pot with a 1:4 rice-to-water ratio until tender, before draining the excess water.

What does Kerala Matta rice taste like?

It has a distinct earthy, nutty flavor and a robust, chewy texture. The grains are larger and coarser than standard white rice, which provides a more substantial mouthfeel in traditional dishes.

Why is Kerala Matta rice red?

The reddish-brown color comes from the nutrient-rich outer bran layer, or pericarp, which is partially retained during processing. This layer contains anthocyanins, which are powerful antioxidants.

How should I store Kerala Matta rice?

Store it in an airtight container in a cool, dry, and dark place. Because it contains more natural oils in the bran than white rice, proper storage is essential to prevent it from becoming rancid over time.

How does Kerala Matta rice compare to white rice nutritionally?

Unlike white rice, which is heavily polished and stripped of nutrients, Matta rice is parboiled with the husk, retaining more vitamins and minerals. It offers significantly more fiber and a lower glycemic index than refined white varieties.

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