The best rice for mediterranean diet is Kaizen Low Carb Rice, Mediterranean. Kaizen delivers 19 grams of protein and only 6 grams of net carbs per serving. The 3-pack costs $24.99 and lists oregano, thyme, and garlic seasoning made for Mediterranean meals. Karen and I ranked it first because it names the diet directly and beats plain rice on protein content.
If you want an affordable everyday grain, Farm Hauss Organic Calrose Rice costs $13.99 and works well in Mediterranean bowls. If low glycemic index matters most, Parish White Rice costs $14.99 and tests at a GI of 41. If you cook risotto or paella often, RiceSelect Organic Arborio Rice costs $10.99 and holds USDA organic certification.
This is one of the questions clients ask Karen and me most often between coaching calls. Instead of giving a quick general answer, we compared the available products one by one so clients can see which options actually fit the plan best. We spent our own money on all 8 products in this list and tested every one in our kitchen. Each was scored on the same sheet: label facts, price per serving, taste, and how it performed after the first week. We also read 8+ published buyer reviews to check our results against people who have used these products for months. And although we promote the Optavia plan, now Trilivy, we included no Optavia fuelings here, to keep this list free of any conflict of interest.
Below are the top 8 rice for mediterranean diet, tested and compared, from $8.99 to $37.90.
- Kaizen Low Carb Rice, Mediterranean
- Farm Hauss Organic Calrose Rice
- Parish White Rice
- RiceSelect Organic Arborio Rice
- 24 Mantra Organic Sonamasuri Rice
- Reis Long Grain White Rice Osmancik
- Duru Baldo Rice
- Ancient Rice Black Red Green Blend
1. Kaizen Low Carb Rice, Mediterranean
Kaizen Food Company builds this rice from lupini bean flour instead of grain. The brand pre-seasons each pouch with oregano, thyme, and garlic. Kaizen markets the product as high protein, low carb, and grain free. The 3-pack ships as three 8-ounce pouches, each good for four servings.
What we liked: Reviewers describe the texture as close to real rice, with grains that stay separate. Buyers who tried the Mediterranean flavor say the herb blend adds welcome variety to weeknight dinners. Testers also mention feeling full longer after a serving compared to plain rice.
About the Brand: Kaizen Food Company makes protein-forward rice alternatives from plant-based lupini beans.
Availability: Kaizen keeps this product in stock on Amazon. The 3-pack costs $24.99 at the time of this review.
Pros:
- 19 grams of protein per serving
- Only 6 grams of net carbs
- Mediterranean herbs already included
Cons:
- Costs more per serving than plain rice
- Not a true rice grain for purists
Recommendation: Choose Kaizen if you want a low-carb, high-protein Mediterranean rice swap.
| Spec | Detail |
| Brand | Kaizen Food Company |
| Type | Lupini bean rice alternative |
| Package Size | 8 oz x 3 |
| Availability | In Stock |
| Average Price | $24.99 USD |
| Where to Buy | Amazon |
2. Farm Hauss Organic Calrose Rice
Farm Hauss grows this Calrose rice on a single family farm. The brand skips pesticides and genetically modified seed stock entirely. Farm Hauss lists the rice as fitting sushi, Mediterranean dishes, and daily staples alike. The medium-grain rice ships with no added salt or oil.
What we liked: Buyers praise the soft, sticky texture that performs well in sushi and grain bowls. Reviewers note the single-farm sourcing gives a cleaner, more consistent flavor than blended rice. Testers also value that the organic label carries no added ingredients.
About the Brand: Farm Hauss Foods grows and packages its own organic Calrose rice on one farm.
Availability: Farm Hauss keeps this product in stock on Amazon. The bag costs $13.99 at the time of this review.
Pros:
- USDA organic, single-origin sourcing
- Soft, versatile medium-grain texture
- Affordable everyday price
Cons:
- No stated glycemic index data
- Sticky texture may not suit pilaf recipes
Recommendation: Choose Farm Hauss if you want an affordable organic rice for daily meals.
| Spec | Detail |
| Brand | Farm Hauss Foods |
| Type | Organic Calrose medium-grain rice |
| Certification | USDA Organic, Non-GMO |
| Availability | In Stock |
| Average Price | $13.99 USD |
| Where to Buy | Amazon |
3. Parish White Rice
Parish Rice grows and harvests this white rice in Eunice, Louisiana. The brand breeds the grain for a lower glycemic index than standard white rice. Parish lists 53 percent more protein than average rice brands. The 2-pound bag ships GMO-free with low sodium, fat, and cholesterol.
What we liked: Reviewers with diabetes say the lower glycemic index helps them manage blood sugar better than regular rice. Buyers describe the taste and cook time as identical to standard white rice. Testers from Louisiana note the local sourcing as a reason they buy again.
About the Brand: Parish Rice is a Louisiana grower that breeds rice for lower glycemic index and higher protein.
Availability: Parish keeps this bag in stock on Amazon. The 2-pound bag costs $14.99 at the time of this review.
Pros:
- Glycemic index of 41, lower than typical rice
- 53 percent more protein than average rice
- Same taste and cook time as regular rice
Cons:
- Smaller 2-pound bag size
- Costs more per pound than Reis or Duru
Recommendation: Choose Parish if blood sugar control is your top priority.
| Spec | Detail |
| Brand | Parish Rice |
| Type | Low-GI, high-protein long-grain white rice |
| Package Size | 2 lb |
| Availability | In Stock |
| Average Price | $14.99 USD |
| Where to Buy | Amazon |
4. RiceSelect Organic Arborio Rice
RiceSelect packages this Arborio rice in a reusable BPA-free jar. The brand grows the rice for the high starch content risotto needs. RiceSelect certifies the rice organic, non-GMO, and gluten-free. The 32-ounce jar contains only one ingredient, the rice itself.
What we liked: Home cooks report creamy, restaurant-quality risotto after using this rice. Reviewers say the starch content makes a noticeable difference compared to standard rice. Buyers also mention the jar as sturdy and easy to store on a shelf.
About the Brand: RiceSelect packages specialty rice varieties, including Arborio, Texmati, and Jasmati, in signature glass jars.
Availability: RiceSelect keeps this jar in stock on Amazon. The 32-ounce jar costs $10.99 at the time of this review.
Pros:
- USDA organic and gluten-free certified
- High starch content for creamy risotto
- Single-ingredient, additive-free rice
Cons:
- Best suited to risotto-style cooking
- Longer cook time than plain white rice
Recommendation: Choose RiceSelect if you cook risotto or paella regularly.
| Spec | Detail |
| Brand | RiceSelect |
| Type | Organic Arborio rice |
| Package Size | 32 oz jar |
| Availability | In Stock |
| Average Price | $10.99 USD |
| Where to Buy | Amazon |
5. 24 Mantra Organic Sonamasuri Rice
24 Mantra grows this Sonamasuri rice on certified organic farms in India. The brand lists the rice as gluten-free and light to digest. 24 Mantra ships the rice in a bulk 10-pound bag. The variety carries a lighter, aromatic grain compared to standard white rice.
What we liked: Buyers say the rice tastes as good as pricier organic brands they tried before. Reviewers value the pesticide-free assurance for everyday family meals. Some buyers do note the price costs more than non-organic bulk rice.
About the Brand: 24 Mantra Organic grows and exports certified organic grains and rice from India.
Availability: 24 Mantra keeps this bag in stock on Amazon. The 10-pound bag costs $29.99 at the time of this review.
Pros:
- USDA certified organic sourcing
- Large 10-pound bulk size
- Naturally gluten-free grain
Cons:
- Higher price than non-organic bulk rice
- Large bag size needs storage space
Recommendation: Choose 24 Mantra if you want organic rice in bulk for a household.
| Spec | Detail |
| Brand | 24 Mantra Organic |
| Type | Organic Sonamasuri rice |
| Package Size | 10 lb |
| Availability | In Stock |
| Average Price | $29.99 USD |
| Where to Buy | Amazon |
6. Reis Long Grain White Rice Osmancik
Reis grows this Osmancik rice in the Bafra region of Turkey. The brand has sold dry pantry staples since 1981. Reis lists this rice as vegan and halal certified. The 2.2-pound bag suits pilafs, stuffed dishes, and everyday meals.
What we liked: Buyers describe the grains as fluffy and separate after cooking. Reviewers who cook Turkish dishes say the flavor matches rice from specialty grocers. Testers also mention the price as a strong value for the bag size.
About the Brand: Reis is a Turkish dry food company that has exported rice since 1981.
Availability: Reis keeps this bag in stock on Amazon. The 2.2-pound bag costs $8.99 at the time of this review.
Pros:
- Lowest price on this list
- Fluffy, separate grain texture
- Vegan and halal certified
Cons:
- No organic certification stated
- No stated glycemic index data
Recommendation: Choose Reis if you want an affordable everyday pilaf rice.
| Spec | Detail |
| Brand | Reis |
| Type | Turkish long-grain white rice |
| Package Size | 2.2 lb |
| Availability | In Stock |
| Average Price | $8.99 USD |
| Where to Buy | Amazon |
7. Duru Baldo Rice
Duru sources this Baldo rice from the Balikesir region of Turkey. The brand certifies the rice Kosher, non-GMO, and gluten-free. Duru lists the rice as suited for pilaf, stuffed vegetables, and desserts. The 2500-gram bag ships as 100 percent Turkish-grown Baldo rice.
What we liked: Buyers say the creamy, starchy texture works well for dolma and stuffed vegetable recipes. Reviewers note the taste as richer than standard long-grain rice. Some buyers do report needing practice to get the water ratio right.
About the Brand: Duru is a Turkish food company that packages Baldo rice exclusively from Balikesir farms.
Availability: Duru shows limited stock on Amazon at times. The 2500-gram bag costs $29.99 at the time of this review.
Pros:
- Kosher, non-GMO, gluten-free certified
- Creamy texture suited to stuffed dishes
- Single-region Turkish sourcing
Cons:
- Water ratio takes practice to master
- Stock stays limited at times
Recommendation: Choose Duru if you cook Turkish stuffed dishes or pilaf often.
| Spec | Detail |
| Brand | Duru |
| Type | Turkish Baldo rice |
| Package Size | 2500 g (88.2 oz) |
| Availability | In Stock (Limited) |
| Average Price | $29.99 USD |
| Where to Buy | Amazon |
8. Ancient Rice Black Red Green Blend
This ancient rice blend comes from Kumamoto, Japan. The brand combines black rice, red rice, and green rice in one zippered bag. The listing states a low glycemic index similar to vegetables. The 1.1-pound bag mixes into white rice for about 100 servings.
What we liked: Buyers researching pigmented rice cite added fiber and antioxidants as the main draw. Reviewers who mix the blend into white rice say the flavor stays mild, not overpowering. Testers also value the zippered bag for keeping the grains fresh between uses.
About the Brand: This product ships from a small Kumamoto, Japan grower specializing in pigmented ancient rice blends.
Availability: This ancient rice blend stays in stock on Amazon. The 1.1-pound bag costs $37.90 at the time of this review.
Pros:
- Rich in fiber, vitamins, and minerals
- Low glycemic index for weight goals
- Resealable zippered storage bag
Cons:
- Highest price per pound on this list
- Meant to blend with, not replace, white rice
Recommendation: Choose this blend if you want added fiber and antioxidants mixed into daily rice.
| Spec | Detail |
| Brand | Kumamoto Natural |
| Type | Black, red, and green ancient rice blend |
| Package Size | 1.1 lb |
| Availability | In Stock |
| Average Price | $37.90 USD |
| Where to Buy | Amazon |
What Is the Best Rice for the Mediterranean Diet?
A strong rice choice for the Mediterranean diet keeps the ingredient list short. Products like Farm Hauss Calrose and RiceSelect Arborio list only the rice itself with no additives. Seasoned or blended options, like Kaizen and the ancient rice blend, add nutrition but cost more per serving.
The right pick depends on how you plan to cook it. Cooks who make risotto or paella benefit from Arborio-style rice with high starch content. Cooks who build bowls and pilafs benefit more from long-grain options like Reis or Parish.
Glycemic index matters most for people managing blood sugar closely. Parish White Rice and the ancient rice blend both state a lower glycemic index than standard white rice. Plain long-grain rice like Reis and Duru does not list this data.
Price on this list ranges from $8.99 to $37.90, and cost does not always signal quality. The $8.99 Reis bag covers basic pilaf needs well. The $37.90 ancient rice blend costs more mainly because of its specialty sourcing and small size. Match your pick to how you actually cook rice at home.
Frequently Asked Questions About Rice for the Mediterranean Diet
What kind of rice is good for the Mediterranean diet?
Whole-grain and organic rice varieties, like Farm Hauss Calrose and 24 Mantra Sonamasuri, fit the Mediterranean pattern well. Arborio-style rice also fits when used for traditional Mediterranean risotto dishes.
Is rice good for the Mediterranean diet?
Yes, rice fits the Mediterranean diet in modest portions alongside vegetables, legumes, and olive oil. Choosing organic or low-glycemic options, like Parish White Rice, supports the diet's broader health goals.
What kind of rice can you eat on the Mediterranean diet?
White, brown, Arborio, and pigmented ancient rice blends all fit the Mediterranean pattern. Products on this list, like RiceSelect Arborio and the Kumamoto ancient rice blend, cover these different types directly.
What rice should you eat on the Mediterranean diet?
Choose rice with a short ingredient list and no added oil, like Farm Hauss Calrose or Reis Long Grain. Pair any rice choice with vegetables, olive oil, and lean protein for a balanced Mediterranean plate.
Is brown rice better than white rice for the Mediterranean diet?
Brown rice and pigmented rice blends generally carry more fiber than white rice. Low-glycemic white rice, like Parish, closes part of that gap while keeping a familiar texture.
How much rice should you eat on the Mediterranean diet?
Most Mediterranean diet guidance points to a modest portion, roughly half a cup cooked per meal. Bulk options, like 24 Mantra and Duru, make it easy to portion out that amount at home.
Is Arborio rice part of the Mediterranean diet?
Arborio rice fits the Mediterranean diet through classic Italian dishes like risotto. RiceSelect's organic Arborio rice on this list offers a certified organic version of that same grain.
Final Word
Kaizen Low Carb Rice, Mediterranean earns the top spot because it names the diet directly at $24.99. The pre-seasoned blend also delivers more protein than plain rice. For a narrower need, Farm Hauss Calrose, RiceSelect Arborio, and Parish White Rice each fit specific cooking styles well.
Whichever rice you choose for the Mediterranean diet, check the ingredient list, portion size, and price against your routine first. Our full mediterranean diet guide covers the eating pattern this rice supports, including which foods to prioritize.
