India is home to more than 6,000 traditional rice varieties in India, each with its own unique taste, aroma, and health benefits.
Unlike mass-produced polished white rice, these indigenous rice varieties are packed with
essential nutrients, fiber, and antioxidants, making them an excellent choice for a healthy diet.
In recent years, as people have become more conscious of their food choices, organic farming, and sustainability,
there has been a revival of traditional rice varieties in India. These native rice grains have been cultivated for
generations using traditional methods, ensuring their rich nutritional profile and authentic taste.
In this blog, we will explore the top 10 indigenous rice varieties in India, their origins, their health benefits, and how you can use them in cooking.
Why Indigenous Rice Varieties in India Are Special?
Most of the rice varieties in India consumed today are polished, stripping away essential fiber, vitamins, and minerals.
In contrast, indigenous rice varieties retain their natural nutrients, offering several advantages:
- Rich in Nutrients – High in iron, magnesium, calcium, and fiber, making them great for overall health.
- Low Glycemic Index (GI) – Helps in diabetes management by controlling blood sugar levels.
- Better for Digestion – Some varieties contain prebiotics and easy-to-digest starches, supporting gut health.
- Sustainable & Eco-Friendly – Require less water and no chemical fertilizers, supporting biodiversity.
- Unique Flavors & Textures – Perfect for traditional and gourmet dishes.
Let’s take a closer look at India’s best rice varieties that you must try!
1. Rajamudi Rice (Karnataka) – The Royal Rice
Origin: Karnataka
Why Try It? Once reserved for royalty in the Mysore Wodeyar dynasty, this red-hued rice is packed with fiber and antioxidants.
Its slightly chewy texture makes it perfect for South Indian dishes like bisi bele bath, pulao, and dosas.
Health Benefits:
- Rich in dietary fiber, aiding digestion.
- High in iron, preventing anemia.
- Lowers cholesterol, promoting heart health.
How to Use It? Best suited for making idlis, dosas, pongal, and nutritious rice bowls.
2. Gobindobhog Rice (West Bengal) – The Fragrant Delight
Origin: West Bengal
Why Try It? This short-grain, aromatic rice is famous for its naturally sweet and nutty flavor. A staple in Bengali cuisine,
it is used to make khichuri, pulao, and the famous Bengali payesh (rice pudding).
Health Benefits:
- High in antioxidants, preventing cell damage.
- Easily digestible, great for infants and elders.
- Boosts immunity, thanks to its rich mineral content.
How to Use It? Ideal for making sweet rice dishes, pulao, and light meals.
3. Chakhao Black Rice (Manipur) – Superfood Rice
Origin: Manipur
Why Try It? Also called “Forbidden Rice,” this black-hued variety was once reserved for royalty.
Rich in anthocyanins (the same antioxidant found in blueberries), it is a powerful anti-aging and heart-healthy rice.
Health Benefits:
- High in fiber and great for digestion and weight loss.
- Protects against cancer due to its high antioxidant content.
- Regulates blood sugar, making it ideal for diabetics.
How to Use It? Perfect for kheer, salads, sushi, and fusion rice dishes.
4. Joha Rice (Assam) – The Sweet Aroma Rice
Origin: Assam
Why Try It? Known for its delicate aroma and natural sweetness, this rice variety is a specialty of Assamese cuisine,
used in pulao and sweets.
Health Benefits:
- Good for digestion, due to its light texture.
- Rich in essential oils, boosting immunity.
- Contains natural prebiotics, promoting gut health.
How to Use It? Best for pulao, fried rice, and traditional Assamese sweets.
5. Mappillai Samba Rice (Tamil Nadu) – The Bridegroom’s Strength Rice
Origin: Tamil Nadu
Why Try It? Known as “Bridegroom’s Rice,” this variety is high in iron, zinc, and minerals, enhancing stamina and strength.
Health Benefits:
- Strengthens bones and improves stamina.
- Boosts hemoglobin levels, preventing anemia.
- Great for diabetic patients, due to its complex carbs.
How to Use It? Perfect for idli, dosa, kanji (porridge), and traditional Tamil dishes.
6. Kalajeera Rice (Odisha) – The Aromatic Pearl Rice
Origin: Odisha
Why Try It? This fine-grain, fragrant rice is often referred to as “Basmati of the East” and is used in delicate rice dishes and kheer.
Health Benefits:
- Easily digestible, it is suitable for all ages.
- Rich in selenium, boosting immunity and brain health.
- Low glycemic index, helping in blood sugar management.
How to Use It? Best for pulao, desserts, and daily meals.
7. Kullakar Rice (Tamil Nadu) – The Hardy Red Rice
Origin: Tamil Nadu
Why Try It? This short-grain red rice variety is resilient and highly nutritious, making it ideal for organic farming.
Health Benefits:
- Rich in antioxidants, fighting free radicals.
- Strengthens the immune system with natural micronutrients.
- Ideal for lactating mothers, due to its high iron content.
How to Use It? Suitable for porridge, idli, and steamed rice dishes.
Final Thoughts: Why You Should Choose Traditional Rice Varieties in India?
Unlike mass-produced white rice, traditional rice varieties in India offer a unique blend of taste, aroma, and health benefits.
By consuming these traditional grains, you:
- Support local farmers and promote sustainable agriculture.
- Improve your health with nutrient-dense, chemical-free rice.
- Enjoy diverse flavors that bring richness to your meals.
Which indigenous rice variety have you tried before? Share your experience in the comments!