Is Rice Gluten-Free? A Complete Guide to Safe Brands & Types

By

Hayley Simpson / Last Modified On December 18, 2025

From nasi goreng in Indonesia to biryani in India to arancini in Italy, countless cultures rely on rice as a base for many of their traditional meals.

So is rice gluten-free – and can people with celiac disease enjoy these delicious dishes? Here, we talk about the varieties of gluten-free rice, reputable brands, and rice alternatives that the whole family will enjoy!

Rice and a Gluten-Free Diet

If you are new to a gluten-free diet, you are likely eliminating wheat, barley, and rye. These grains contain the protein gluten, which triggers an immune response in those with Celiac disease or gluten sensitivity.

Rice is often the first "safe" grain people turn to because it is widely available, inexpensive, and naturally free of gluten. It is a staple carbohydrate that allows you to safely bulk up meals, from stir-fries to burrito bowls, without worrying about wheat exposure.

Is Rice Gluten-Free?

Basmati, jasmine, brown, and wild rice: Plain rice is gluten-free, no matter the type.

The only concern is whether the rice has been cross-contaminated with a glutinous grain (like wheat or barley) during the growing, harvesting, or manufacturing process. Therefore, if you buy rice that has a gluten-free label, you shouldn’t have anything to worry about.

Avoid Bulk Bins

Even if rice has a gluten-free label, we recommend avoiding the bulk bins at your local grocery store or cooperative. While it’s cheaper, there’s a much higher chance that the scoops have come into contact with glutinous grains.

Ask Your Server

Always tell servers about your gluten intolerance when dining out. Ask whether the rice can be prepared separately (and with sanitized equipment) to avoid risk. Obviously, you need to ensure that the ingredients paired with your rice are gluten-free.

Tip: These gluten-free restaurant cards can make ordering much easier!

What Types of Rice Are Gluten-Free?

There are over 40,000 varieties of rice, but they generally fall into three categories based on rice grain length. All three are gluten-free:

• Short-Grain Rice: Starchy and sticky. Used for sushi and risotto.
• Medium-Grain Rice: Moist and tender. Used for paella and side dishes.
• Long-Grain Rice: Fluffy and distinct. Used for pilafs and curry sides.

Here’s an exhaustive list of gluten-free rice varieties:

• Arborio
• Basmati
• Black
• Bomba
• Brown
• Carnaroli
• Jasmine
• Purple Thai
• Red Sprouted
• Sticky (i.e., sweet, glutinous)
• Sushi
• White
• Wild

Wait, Is Glutinous Rice Gluten-Free?

Funnily enough, despite its name, glutinous rice is gluten-free. Also known as sticky rice or sweet rice, it’s called glutinous rice because of its sticky texture when cooked.

Best Gluten-Free Rice Brands (Comparison Table)

To make your shopping easier, we've compiled the top gluten-free rice brands below. We recently added Lotus Foods and Nishiki to this list for their high quality. So many options!

What Flavored Rice Mixes Are Gluten-Free?

Flavored rice mixes are hit-and-miss. It all depends on the seasonings and flavorings mixed with the rice. Here are some of our favorite gluten-free flavored rice mixes.

Heritage Select

The list of flavored rice mixes at Heritage Select is long, delicious, and 100% gluten-free.

• Cranberries & Almonds
• Jambalaya
• Mexican-Style
• Roasted Chicken & Herbs
• Roasted Garlic & Herbs
• Rosemary & Olive Oil
• Spanish-Style With Bell Peppers
• Zesty Lime Cilantro

Lundberg Family Farms

As mentioned, Lundberg Family Farms is one of the most reliable companies for gluten-free rice products. Their mixes are certified GF:

• Cilantro Lime Rice Pilaf
• Spanish Rice Pilaf
• Wild Porcini Mushroom
• Garlic and Basil

Reese

Reese offers gluten-free, plant-based, and flavorful rice bowls that will blow your mind! Choose between the Lentil Harvest Bowl and Wild Rice Harvest Bowl.

Zatarain’s

Based in New Orleans, we’re pleased to report that people with gluten sensitivities can still enjoy the flavorful rice mixes that Zatarain’s is famous for. Note: Always check the box, as formulations can change.

• Caribbean Rice Mix
• Cilantro Lime Rice
• Dirty Rice Mix
• Jambalaya
• Spanish Rice
• Wild Brown Rice Mix
• Yellow Rice

Flavored Rice Brands to Avoid

• Ben’s Original (Flavored): While their plain rice is safe, their flavored mixes often contain gluten or are made on shared equipment.
• Knorr: Their rice side dishes generally do not carry gluten-free labels and have high cross-contamination risks.
• Rice-A-Roni: Avoid. The “roni” stands for macaroni (pasta), which contains wheat gluten.
• Seeds of Change: The company is upfront about its rice mixes being made on shared production lines.

Our Recommendations for Gluten-Free Rice Alternatives

If you want to try another gluten-free base with your favorite dinner dish, here are our recommendations.

Buckwheat (Not Wheat!)

Despite the name, buckwheat is not a type of wheat. It's technically a fruit seed related to rhubarb! It is naturally gluten-free and makes a wonderful rice alternative. It has a nutty flavor and provides high protein and fiber.

Quinoa

Quinoa is such a healthy food, with slightly more nutrients than rice. In fact, quinoa is technically an edible seed, although it’s classified as a whole grain. Try it as a pilaf (just like rice, use a 2-to-1 ratio of water to quinoa) or in our gluten-free quinoa soup.

Cauliflower Rice

Have you jumped on board the cauliflower rice train yet? It’s finely chopped raw cauliflower (usually made in a food processor) that resembles grains of rice. This is a paleo, low-carb substitute for rice that can be made in just five minutes.

Millet

Millet is an ancient gluten-free wholegrain commonly grown in certain Asian, South American, and African countries. It’s richer in protein and fiber than rice – but takes a little getting used to. Here’s how to cook perfect millet every time.

Other Gluten-Free Grains to Explore

If you are looking to diversify your diet beyond rice and quinoa, there are plenty of other safe grains (and pseudograins) to explore:

• Amaranth: A tiny ancient seed with a peppery taste.
• Teff: The smallest grain in the world, often used to make Ethiopian injera bread.
• Sorghum: A hearty grain that is often used as a direct wheat substitute in baking.
• Corn (Maize): Naturally gluten-free, including polenta and grits.
• Oats: Oats are naturally GF, but strictly look for Certified Gluten-Free Oats due to high cross-contamination risks in fields.

And don't forget about beans. They're a fiber-rich option, and the go well with ice. And make sure to avoid orzo. It's not gluten free!

Frequently Asked Questions

Is Minute Rice Gluten-Free?

Plain minute rice should be gluten-free (after all, it’s just partially cooked rice that’s been dehydrated and packaged). The issue is glutinous seasonings and cross-contamination during the production process. Look for a product with a gluten-free label.

Is Rice Flour Gluten-Free?

Yes, rice flour is gluten-free because the only ingredient is rice. Ensure you buy a package with a gluten-free label to avoid cross-contamination. Alternatively, you can make your own gluten-free rice flour at home!

Is Jasmine Rice Gluten-Free?

Yes, jasmine rice is naturally gluten-free.

Is Brown Rice Gluten-Free?

Brown rice is naturally gluten-free.

Is Wild Rice Gluten-Free?

Yes, wild rice is naturally gluten-free. However, you’ll want to double-check the packaging for a gluten-free label, as some brands add glutinous enhancers to their wild rice mixes.

Is Fried Rice Gluten-Free?

Fried rice can be gluten-free if the other ingredients don’t contain gluten. You’ll find that most restaurants use glutinous soy sauce to make their fried rice, so always double-check with the staff.

Try our gluten-free fried rice recipe or our instant pot chicken fried rice.

Is Malted Rice Gluten-Free?

Proceed with caution. "Malt" usually implies barley, which contains gluten. While some cooking processes use enzymes that might be gluten-free, we strongly recommend avoiding any product with the word "Malt" on the package unless it is specifically Certified Gluten-Free.

Is Sushi Rice Gluten-Free?

Naturally gluten-free, sushi rice is usually soaked in rice vinegar to make it easier to roll. However, some establishments might make their sushi rice with glutinous vinegar. We recommend double-checking whether this is the case.

Ready to Cook?

Because rice is gluten-free, it’s time to cook confidently! For inspiration, try this easy gluten-free chicken and rice dish:

Some of our other favorite rice recipes include:

• Gluten-free risotto with arborio rice.
• A gluten-free curry with the creamiest coconut sauce. We think that jasmine or basmati goes great with this.
• Gluten-free gumbo is comfort food at its finest when served with white rice.

Whether you’ve recently discovered a gluten sensitivity or are an experienced expert, there’s always room to expand your kitchen knowledge. We're happy to answer questions if you have them!