Nutritious? It sure is! This important carbohydrate is the staple food for more than two-thirds of the world's population. Rice is a good source of thiamin, niacin, phosphorus, iron, potassium and folic acid. And, rice is healthful for what it does not contain. Rice has no fat, no cholesterol and is sodium free. Rice is also non-allergenic. Rice is a great source of complex carbohydrates, which is an important source of the fuel our bodies need.Health experts recommexnd the largest portion of our diet should come from complex carbohhydrates such a rice, bread, cereal and pasta. The U.S. Department of Agriculture's Food Guide Pyramid illustrates a well balanced diet for the day.