Sona masoori is a type of white rice grown primarily in the Indian states of Andhra Pradesh and Telangana. It is a fragrant medium-grain rice that is light and low in starch. It is commonly used to prepare sweet Pongal, biryani, idlis, and fried rice. Knowing nutrition facts can help determine how it fits into your meal plan.
It has gained immense popularity due to its premium quality, with numerous rice varieties. It is a cross between two rice varieties, Sona and Masoori. Both rice varieties are famous in India, but they combine both best qualities. It is light, fluffy, aromatic, and high in nutrients. Sona Masoori with a rich fiber bran coating is more nutritious and healthier than the one with a white layer.
Sona masoori brown rice is one of the wide varieties that the country is proud of. This rice, grown in India’s southern region, is versatile and can be used to make almost any rice recipe. Because it is a hybrid of the sona and masoori rice species, it has an invigorating aroma and an unforgettable flavor. It is available raw, par-boiled, polished, or unpolished. The natural, brown, and unrefined type is the best choice for the health-conscious because it is high in nutrients.
Calories
A 45-gram serving of dry sona masoori rice, roughly 1 cup cooked rice, has 160 calories. A 45-gram serving of uncooked long-grain rice, on the other hand, contains 164 calories. Calorie balance is critical for weight maintenance and long-term health. Knowing how many calories are in a serving of this rice can help you track and balance your calorie intake.
Health benefits of eating Sona Masoori rice
- It has fewer calories than regular long-grain or Organic Brown Basmati rice. This variety of rice is the best option to reduce calories and carbohydrates.
- It is easily digestible and beneficial to weight loss. It has a 51 glycemic index. Low glycemic index foods are known to lower blood glucose levels and are helpful to people with diabetes.
- It is low in starch and easier to prepare.
How to cook
- In a large skillet/pot, place one cup of rice. To remove starch, rinse 2-3 times.
- Pour in 2 12 cups of water. Allow it to rest for 15 minutes.
- Place the skillet on the gas burner. Bring the mixture to a boil in a covered skillet, stirring occasionally.
- Cook rice for 15 minutes (or until the water is absorbed) on medium heat.
Note: Add 1/3 teaspoon salt and one tablespoon butter/ghee for an exotic aroma. Bring to a boil with salt, water, and rice. 3-4 minutes before turning off the gas stove, add butter/ghee to the rice.
How to store
This variety of rice should be kept cold and dry, preferably in an airtight container. If the rice is infested with moths or insects or emits a foul odor, discard it immediately.
| Nutritional Parameters | Amount |
| Calories | 340 |
| Total Fat | 3g |
| Sodium | 0mg |
| Cholesterol | 0mg |
| Carbohydrates | 64g |
| Fibre | 4g |
| Sugars | 0g |
| Protein | 6g |
| Iron | 8% of recommended daily intake |
Why is Sona Masuri Brown Rice Better Than Regular Rice?
Brown rice benefits outweigh white rice benefits in all rice varieties. It is because brown rice contains the entire grain of rice (bran, germ, and endosperm), whereas white rice has only the endosperm layer of rice, and the other two layers are removed. The germ contains all the nutrients, while the bran includes all the fiber. Regular rice cannot provide enough benefits in the absence of these.
Comparison of Sona Masuri Brown Rice and Regular White Rice:
| Regular Rice | Sona Masuri Brown Rice |
| Low starch and fibre | High starch and fibre |
| Contains sodium | Zero sodium |
| High in fat | Extremely low in fat |
| Nutrient-stripped due to removal of the germ | Nutrient-rich and mineral-rich as all three layers of the rice grain are used |
| May contain cholesterol that affects the heart | Does not contain cholesterol |
| Contains an average amount of protein | Contains high protein |
It has numerous health benefits. It can be used to make biryanis and pulaos or eaten with rasam, dal, or anything else. It’s also great for sweet rice dishes and is excellent for everyday use. Look for organic alternatives. Sona masoori brown rice is a win-win situation because it tastes great and is high in nutrients. If you haven’t heard of this medium-grain rice variety, it may have been overshadowed by the popularity of Organic Basmati Rice, but now that you have, why not try it?
Place an order for Bulk organic food online and buy groceries online from ZZorganic, such as Premium Organic Sona Masoori rice and Organic Low Glycemic Sona Rice, Premium Organic Basmati Rice sourced directly from the farmers.
