Steam rice vs Raw rice – Know the Difference [2024]

Steam rice vs Raw rice – Know the Difference [2024]

Every rice has its nutritional benefit, when compared both steamed and raw rice contain high nutrition.   Steam rice is also called boiled rice which means already steamed. 

It is inclusive of vitamin B, protein, carbohydrates, minerals, magnesium, and selenium.  Whereas raw rice is called uncooked rice.  Compared to steamed rice it is rich in fiber, vitamins, and minerals. 

Both rice is delicious for the meal to have and has a good amount of healthy diet.    

Steam rice vs Raw rice

Raw rice is directly milled from the paddy, whereas steam rice undergoes a steam and drying process before milling. Due to partial precooking, steamed rice only has a low glycemic index when compared to raw rice. 

Raw rice has only a low fiber content, whereas steamed rice has a high fiber content that can promote digestive health.   Steam rice has more nutritional value and is high in minerals and vitamins.

Steamed is preferred for use since the nutrition in it is not removed even after washing or cooking. 

Nutritional Comparison:

Nutritional Value (100gms)Steamed rice Raw rice  
Calories   130 kcal 370 kcal 
Carbohydrates    28 gm80 gms
Protein      2.5 gm  7 gm 
Fat    < 0.5 gm  < 1 gm
Fiber   0.5 gm   0.4 gm 

Digestibility and Energy Release


For steamed rice, whether boiled or cooked it makes it easier to digest.  carbohydrates are present in rice which can easily absorbed.  

Raw rice is less digestible than steamed rice due to the presence of resistant starch and the bran layer.  

Resistant starches resist digestion in the small intestine and may reach the colon where they can fermented by the gut bacteria. 

Energy release: 

When coming to steamed rice or cooked rice has started with immediate energy release since it is already cooked. 

Whereas raw contains only intact starches and fiber which can release energy but comparatively slow. 

Health Benefits of Steam rice or cooked rice:

It has easy digestive carbohydrates, which provide a good source of energy.  

As the rice is already cooked, will reduce the level of antinutrients like phytic acid which can be found in the bran layer is inhibit mineral absorption. 

If you have digestive issues, can include this rice in your food meal, which is the best option to increase the fiber health. 

Health Benefits of Raw rice:

It has more nutrients including fiber, vitamins, and minerals.  It contains fiber which promotes digestive health, but not as steamed rice.  

It has mineral absorptions, it has phytic acid, thus inhibiting mineral soaking or sprouting raw rice can reduce the phytic acid content. 

The energy release is more sustained when compared to steam rice.

Steam rice or raw rice which is good for health

Both the rice are effectively good for health when consumed in moderation and as part of a balanced meal plan.  Steam can be taken as it gives good digestion health for your body function. 

Steam rice has only low antinutrients since it is already cooked.  Higher in vitamins, minerals, and fiber with potentially enhanced mineral absorption. 

Fiber Composition

Steam Rice – It is rich in fiber content since the rice is used for cooking or steaming.  It is also easily digestible.

Raw rice – has only low fiber content, which contributes to promoting good digestive health control.  It also helps to increase the bowel movements. 


There are numerous health benefits are included in both the rice.  We can’t say this is the best since it is preferable for your choice and taste.  

Enhancing the flavor of adding rice to a particular dish is completely a personal option.  


1.  Which is best, steamed rice or raw rice?

Both are good in nutritional value, when it is compared steamed rice has high fiber when is cooked. So, it is good for digestive health comparatively raw rice has only low contains of fiber thus may interrupt the digestive system not for all. 

2.  Is steamed rice good for health?

Yes, it is good for health and a great source of soluble fiber called butyrate.  

3.  Why raw rice is costlier than steamed rice? 

Since raw rice is an old crop, that has dried out and lost moisture.   The grains are finer and don’t stick to each other when it is cooked. 

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