Cooking Inspiration

How much fibre is in rice?

13 January 2026

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Simple, comforting and delicious, rice is a staple on many plates and can be a helpful way to get more fibre into your day.

Fibre is an important part of a healthy diet, found in everyday foods from vegetables and beans to grains like rice. Our wholegrain range delivers a source of fibre while still tasting great. In this guide, we’ll explore what fibre does, how rice can help and simple ways to enjoy more of it at home.

How much fibre is in rice?

Wholegrain rice is a great source of fibre. It keeps more of the grain’s natural goodness, giving a nutty flavour and a gentle fibre boost.

Different types bring their own charm too. Nutty wholegrain basmati, chewy wild rice, or fragrant jasmine all vary slightly in fibre, but swapping in a wholegrain rice option is an easy way to make your plate feel more wholesome.

Why fibre matters for diets

Fibre helps you feel full for longer and makes everyday eating more satisfying without ever feeling restrictive.

Key health benefits of fibre

Steadier energy: Supports balanced blood sugar, so energy feels even rather than spiking and dipping.
Heart support: Can help maintain healthy cholesterol levels.
More satisfying meals: Including fibre-rich foods like wholegrain rice, beans and vegetables makes meals feel complete, not just nutritious.

Is rice a source of fibre?

Rice can be a simple way to add fibre to your meals, and the amount depends on the type you choose. White rice is soft and familiar, while wholegrain varieties include more of the grain, giving each serving extra fibre.

Different types bring their own character too. Nutty wholegrain basmati, fragrant jasmine, or chewy wild rice all have unique textures and flavours, making it easy to enjoy variety while keeping meals wholesome and satisfying.

Tilda wholegrain rice

Our wholegrain rice makes it easy for you to enjoy more fibre while keeping your favourite meals comforting. Tilda wholegrain basmati has a delicious aroma and fluffy texture, perfect for salads, stir-fries, or a cosy one‑pot dinner.

Our “source of fibre” range is a simple way to add extra fibre to your everyday meals while keeping the same delicious texture and flavour. Wholegrain rice is versatile, easy to cook, and satisfying, making it simple for you to bring more fibre to your plate.

High fibre rice meal ideas

1. Tofu Fried Rice with Wholegrain Basmati

A colourful, veggie-packed stir-fried favourite that pairs crispy tofu with plenty of green and wholegrain rice. Satisfying and rich in fibre.

2. Wholegrain Basmati & Quinoa Rice

A ready-to-heat pouch that combines nutty wholegrain basmati with quinoa for a fibre-boosted base you can dress up in minutes.

3. Wholegrain Pilau Basmati Rice

Fragrant and aromatic, this wholegrain rice pouch brings instant fibre and Indian-inspired flavour to weeknight meals.

4. Wild Rice and Butternut Squash Salad

This vibrant dish combines roasted butternut squash with Tilda Brown Basmati and Wild Rice, herbs, nuts and a zesty dressing for a fibre‑rich lunch or side.

5. Turkey Tagine

A warming Moroccan-inspired dish with tender turkey, chickpeas and apricots served with fibre-rich wholegrain rice.

Tips for increasing fibre in diet

Go wholegrain: Swap in wholegrain rice whenever you can.
Load up on veggies: Vegetables and legumes bring fibre, colour and flavour to every meal, so load them up on your rice sides.
Smart snacking: Nuts, seeds, or fruit are easy ways to boost fibre between meals.
Simple swaps: Choose wholegrain bread, pasta, or cereals. Little changes make a big difference.
Remember: Fibre adds satisfaction and nourishment to meals without ever feeling like a chore.

Adding more fibre to your meals doesn’t have to be complicated. Simple swaps like choosing wholegrain rice, adding more vegetables or trying our ready-to-go pouches can make everyday meals more nourishing and delicious.