Bao Dhan Red Rice: Calories & Nutrition

In the fertile wetlands along the Brahmaputra River in Assam, farmers grow a highly unusual rice called Bao Dhan. This is a deep-water red rice. As the river floods the fields during the monsoon, the rice plants grow taller to stay above the rising water. The stems can stretch up to four or five meters long! Because it grows in nutrient-rich river mud, farmers do not need to use chemical fertilizers or pesticides. This makes it a clean, organic grain packed with nutrients.

The Power of Anthocyanins: Why the Rice is Red

The deep red color of Bao Dhan comes from natural compounds called anthocyanins. These are the same healthy antioxidants that make blueberries and blackberries dark red and purple.

Antioxidants are important for your health because:

• Cellular Antioxidant Defense: Anthocyanins provide dietary antioxidants that help protect cells from oxidative stress.
• Cardiovascular Nutrient Support: The outer bran layer provides soluble fiber and phytochemicals associated with healthy lipid metabolism.
• Metabolic Support: Whole-grain polyphenols help support general metabolic wellness and steady insulin response.

Rich in Iron and Zinc for Blood Health

Many people seek natural food sources of iron. Bao Dhan is a nutrient-dense whole grain that retains its natural mineral content:

• High Iron: Bao Dhan contains approximately 5.5 mg of iron per 100g of raw unpolished grain, significantly higher than polished white rice (which typically has under 1 mg).
• High Zinc: With approximately 2.5 mg of zinc per 100g, it provides essential trace minerals that support immune health.

Whole-Grain Structure and Portion Control

If you are trying to balance your carbohydrate intake, Bao Dhan is an unpolished whole-grain red rice that retains its bran layer and naturally occurring fiber.

Because it retains its fibrous outer bran layer with 2.8 grams of dietary fiber in every standard cooked katori (~150g), it provides a wholesome, unprocessed alternative to polished white rice.

Checking the Calories

Cooked Bao Dhan provides approximately 155 calories in a standard katori (about 150 grams cooked). Here is how it compares with other regional staples:

Rice Type (150g Cooked)	Calories	Carbs	Fiber	Iron Content (per 100g raw)
Bao Dhan (Red Rice)	120 kcal	26.5g	2.2g	~5.5 mg (Very High)
Steamed Basmati Rice	130 kcal	28.0g	0.6g	~0.8 mg (Very Low)
Brown Basmati Rice	140 kcal	30.0g	1.8g	~1.5 mg (Medium)

Traditional Uses & Cooking Tips for Bao Dhan

Bao Dhan has a rich, nutty flavor and a chewy texture because it is eaten unhulled or only partially polished to keep its red bran layer. In Assam, it is eaten as plain steamed rice for lunch or dinner, but it is also traditionally processed into popular Bihu snacks like Hurum (puffed rice) and Chira (flattened rice), or cooked into warm red rice khichdi.

To prepare it correctly and get the most health benefits:

1. Soak Before Cooking: Because of the thick red skin, soak Bao Dhan in water for 30 to 60 minutes before cooking. This softens the grains and cuts down cooking time.
2. Do Not Drain the Cooking Water: Use a ratio of 1 cup of rice to 2.5 cups of water and steam it until all water is absorbed. Draining the excess boiling water washes away the water-soluble antioxidants and minerals.
3. Pair with Vitamin C (Souring Agents): Eat it with lentils (Dal) or a sour fish curry (Masor Tenga). Souring elements like lemon juice or local *thekera* are rich in Vitamin C, which helps your body absorb the high iron content in the red rice much better.

Where We Get Our Information

The agricultural details, mineral levels, and antioxidant values are based on research published by the Assam Agricultural University (AAU) in Jorhat. Standard nutrient levels are from the National Institute of Nutrition (ICMR-NIN) Indian Food Composition Tables (IFCT).