Gluten-Free Brown Rice Bread Nutrition Facts and Health Benefits

Gluten-free brown rice bread nutrition facts

Verywell / Alexandra Shytsman

Gluten-free brown rice bread is a type of bread made with brown rice flour and tapioca flour as the main ingredients. Other ingredients may include flaxseeds or chia seeds, vegetable oil or safflower oil, and xanthan gum (a commonly used thickener). It is also likely to include a sweetener such as sugar, honey, or agave.

Gluten-free brown rice bread may be made at home or it can be purchased online and in some supermarkets. The most well-known brand is Food for Life, a company that makes a variety of baked goods that cater to people who are looking for products to address health goals or specific nutritional needs.

Gluten-free brown rice bread may appeal to those who have celiac disease or non-celiac gluten sensitivity and prefer a bread made with whole-grain flour.

Gluten-Free Brown Rice Bread Nutrition Facts

The following nutrition data is provided by the USDA for one slice (43g) of gluten-free brown rice bread made by Food for Life.

  • Calories: 100
  • Fat: 2.5g
  • Sodium: 90mg
  • Carbohydrates: 18g
  • Fiber: 2g
  • Sugars: 2g
  • Protein: 2g


There are 100 calories and about 18 grams of carbohydrates in one slice of gluten-free brown rice bread (43 grams) made by Food for Life. There are also 2 grams of fiber and 2 grams of sugar in that one-slice serving. The USDA notes that one gram of sugar is added sugar. The rest of the carbohydrates in this bread is starch.

Keep in mind that if you make your own at home, the slice size might vary as well as the nutrition depending on the exact ingredients you used. For example, the USDA lists the size of one slice of gluten-free brown rice bread (no brand listed) as just 25 grams. That slice has 77 calories, 12.3g of carbs, 1.2g of fiber, and 2.5g of sugar.

The glycemic index of gluten-free brown rice bread is not known. Other types of rice bread have a glycemic index ranging from 61 to 72 making them medium to high glycemic foods.


According to the USDA, gluten-free brown rice bread contains 2.3 grams of fat in a 25 gram slice. According to nutritional information provided by the Food for Life website, one slice of their bread contains 2.5 grams of fat with zero grams coming from saturated fat or trans fat.


A single slice of gluten-free brown rice bread is likely to contain about 2 grams of protein.

Vitamins and Minerals

Gluten-free brown rice bread is an excellent source of manganese, a mineral used in the body to maintain strong bones, healthy reproduction, blood clotting, and a strong immune system. The bread provides 0.8mg or 35% of the daily value. It is also an excellent source of zinc (3mg or 25% of the daily value) and a good source of iron and niacin.

Health Benefits

While gluten-free brown rice bread has not been studied specifically, the ingredients—or the lack of certain ingredients— in this bread may be helpful to some people.

Usually Compliant With Vegan and Vegetarian Diets

Many typical bread products found on store shelves are made with dairy ingredients, including milk, casein, or eggs. Food For Life's gluten-free brown rice bread, however, does not include those ingredients and would be easy to include in vegan or vegetarian eating plan.

If you plan to make this type of brown rice bread at home, be sure to check the recipe before you begin. Some may include milk or nonfat dry milk powder.

Safe for Those With Celiac Disease

According to a study published in the American Journal of Clinical Nutrition, many people following a gluten-free diet regularly consume sufficient gluten to trigger symptoms and cause intestinal damage. The estimate is that about 25% to 30% of people who choose a gluten-free diet are exposed to gluten.

Having commercial products available that carry a gluten-free label makes it easier for those who follow this diet to find the foods they need to support good health.

May Help Boost the Immune System

The zinc provided by a slice of gluten-free brown rice bread may help to ward off bacteria and viruses. In fact, zinc is found in many cold lozenges and over-the-counter cold remedies.

The RDA for zinc is 8mg (for women) and 11mg (for men). If you have a sandwich with two slices of brown rice gluten-free bread made you'll consume 6mg of zinc. There is some research suggesting that zinc might reduce the severity and duration of cold symptoms, although results have been inconsistent. Most positive evidence linking zinc to reduced cold symptoms have investigated zinc in lozenges.

May Help Prevent Iron Deficiency

A single slice of gluten-free brown rice bread provides 2mg of iron. A typical serving (two slices) provides 4mg of iron. The RDA for iron (for adults) ranges from 8 to 18 milligrams depending on age and gender (the RDA for pregnant women is higher).

Most people in the U.S. get enough iron. But some groups are at higher risk for iron deficiency, including women with heavy periods, pregnant women, frequent blood donors, and people with certain medical conditions such as cancer. Including foods that provide iron may help them meet their nutritional needs.


According to Food for Life, their gluten-free brown rice bread is formulated for individuals with special dietary needs. To that end, they have eliminated many top allergens including eggs, wheat, and dairy.

Rice allergies are not common, although there are some limited reports of allergic reactions in children. There is also a condition called food protein-induced enterocolitis syndrome (FPIES) for which grains (including rice, barley, oats) are a common trigger.

According to the American College of Allergy, Asthma, and Immunology, the most severe forms of FPIES may cause a drop in energy, a change in body temperature, and low blood pressure requiring hospitalization. FPIES is found in children and is usually outgrown by age 3 or 4. If you suspect an allergy, always speak to your healthcare provider to get a personalized diagnosis.

Adverse Effects

There have been some researchers who have expressed concern about arsenic levels in rice. Brown rice is known to have higher levels than white rice because arsenic accumulates in the bran, which is the hard outer layer of the brown rice grain.

Exposure is of greatest concern in children and pregnant women. However, the U.S. Food and Drug Association has emphasized that arsenic intake at the levels in rice is not expected to pose any acute or immediate health effects.


Gluten-free brown rice bread can be found in some stores, but there are also several recipes available online. Recipes vary a bit—with some using honey as a sweetener and some using table sugar. Most include tapioca flour along with brown rice flour, but a few include only brown rice flour as the primary ingredient.

When It’s Best

This type of bread is available year-round in the supermarkets that stock it. You'll find it in the freezer section of the grocery store.

Storage and Food Safety

According to the company, Food For Life gluten-free brown rice bread is sold as a frozen product and is guaranteed for up to twelve months in the freezer. The company suggests that you remove only the bread that you plan to use in short-term and keep the remainder frozen. If kept in the refrigerator, it is likely to stay fresh for two weeks. Stored at room temperature, it will keep for about five days.

How to Prepare

There are countless ways to enjoy your gluten-free brown rice bread. Of course, making a sandwich is the most common use, but you can also use it for gluten-free French toast or a delicious and savory stuffing. Top it with avocado and eggs for a hearty morning meal or make croutons with your bread and enjoy them on top of your favorite salad or soup.

9 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  2. Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour. USDA FoodData Central.

  3. Gluten Free Brown Rice Bread. Food For Life.

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  5. Zinc. Fact Sheet for Professionals. National Institutes of Health.

  6. Iron. Fact Sheet for Professionals. National Institutes of Health.

  7. Nambu, Mitsuhiko et al. Rice Allergy. Pediatrics June 2006, 117 (6) 2331-2332; doi:10.1542/peds.2006-0427

  8. Food Protein-Induced Enterocolitis Syndrome (FPIES). American College of Allergy, Asthma & Immunology.

  9. Lai PY, Cottingham KL, Steinmaus C, Karagas MR, Miller MD. Arsenic and rice: Translating research to address health care providers' needsJ Pediatr. 2015;167(4):797-803. doi:10.1016/j.jpeds.2015.07.003

By Malia Frey, M.A., ACE-CHC, CPT
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.