What is Matta Rice? A Complete Guide to Kerala's Nutritious Red Rice
- Rajan Magar
- 3 days ago
- 5 min read
Rice is more than a staple food in India it's a cultural foundation, a prosperity symbol, and an essential component of daily nutrition. Although varieties such as Basmati, Sona Masoori, Ponni, and Kolam are known to every home in many parts of India, there is a special and very nutritious variety that prevails in the southern region of the nation Matta rice.
Also referred to as Kerala Red Rice or Rosematta Rice, Matta rice is an age-old variety cultivated widely in Kerala and some parts of Karnataka. Being red-brown on the outside and having a nutty taste, Matta rice is not just a meal but a healthy living option. But what sets it apart? Why is it becoming increasingly popular even outside South India?
Let’s dive deep into the world of Matta rice and understand everything from its origins and nutritional value to its growing demand and comparison with other popular rice varieties.
The Origins of Matta Rice
Matta rice has been grown for ages in Palakkad's rich valleys, a region in Kerala renowned for its farming abundance. Grown historically in rain-fed paddy lands, Matta rice is commonly linked with organic and eco-friendly methods of cultivation.
The distinctive color and texture of Matta rice are the result of its outer bran layer, which is minimally polished at processing. This preserves a lot of the rice's natural nutrients—iron and magnesium specifically making it a healthier choice compared to completely polished white rice.
Why Matta Rice Stands Out?
Compared to other white or aromatic rice varieties, Matta rice is reddish-brown in color, thick, and coarse. The following are some of the features that set it apart:
Color and Texture: The red color of the rice comes from the bran. The rice is denser and more fibrous and takes slightly longer to cook but provides a chewy, rewarding bite.
Flavor: Matta rice has a nutty, earthy flavor that goes well with coconut-based curries, classic sambar, and hot fish preparations.
Nutrition: Matta rice contains high fiber, magnesium, and iron, which aids in digestion, heart health, and overall wellness.
Low Glycemic Index: It slowly gets digested and hence is perfect for those who are suffering from diabetes or are on a weight-watching diet.
Health Benefits of Matta Rice
One of the primary causes of Matta rice's growing popularity throughout India and even abroad is its incredible health benefits.
1. Rich in Fiber
In contrast to white rice, which loses much of its fiber in the milling process, Matta rice keeps much of its outer bran intact. This dietary fiber aids in:
Encouraging digestion
Preventing constipation
Aiding gut health
2. Maintains Heart Health
Matta rice is an excellent source of magnesium, a mineral that helps to keep the heart rhythm healthy and regulates blood pressure. Everyday consumption has the potential to decrease cardiovascular disease risk.
3. Helps with Diabetes Management
With its low glycemic index, Matta rice slowly releases glucose into the body, regulating blood sugar levels. It is commonly prescribed to patients with Type 2 diabetes.
4. Iron-Rich Food
Matta rice has a high natural iron content, and it is good for those who are anemic. It can improve hemoglobin levels and energy through regular consumption.
5. Weight Management
Its high fiber content also contributes to satiety, helping people feel full for longer and thereby aiding in weight management.
How is Matta Rice Cooked?
Matta rice takes longer to cook compared to other white rice varieties because of its hard outer bran. However, this is a small trade-off considering the health benefits it offers.
Here's a simple method to cook it:
Soak the rice for at least 30 minutes to an hour.
Use 1:3 or 1:4 rice-to-water ratio according to the degree of desired softness.
Boil and then cook on a low flame for 40–45 minutes.
Drain excess water, if necessary.
Most health enthusiasts also like pressure cooking Matta rice to save time without compromising its nutrients.
Matta Rice vs. Other Popular Varieties
India has various forms of rice with distinct features. Here's a comparison of Matta rice with other popular ones:
Sona Masoori is a light, fragrant medium-grain rice predominantly cultivated in Andhra Pradesh and Karnataka. It's best suited for daily meals, biryanis, and pulaos. Sona Masoori is softer and less fibrous than Matta rice but does not have the high nutritional value that Matta has.
Popular in Tamil Nadu, Ponni rice is a medium-grain rice with a soft texture and short cooking time. Although easily digestible, it is generally more refined than Matta rice and has less fiber and fewer minerals.
Miniket rice is a fine, polished rice commonly mistaken as Basmati because of its long shape. It's commonly eaten in Eastern India. In contrast to Matta rice, Miniket rice is more processed, hence softer but also less nutritionally dense.
Parmal rice is an affordable variety consumed extensively in North India. It is primarily consumed for daily meals as well as school meals. Although it is readily available and cheap, Parmal rice tends to be highly polished, stripping it of much of its vital nutrients.
Identified by its brief grain and delicate scent, Kolam rice is another daily rice variety consumed in Maharashtra and Gujarat. It is simpler to cook and absorb but lacks the equivalent fiber and iron-dense profile of Matta rice.
Why Matta Rice is Gaining Popularity Among Exporters?
With increased awareness of healthy food, rice exporters in India are experiencing a steep rise in international demand for Matta rice. Consumers in the US, Middle East, and Europe, who are health-conscious, are looking for rice varieties with whole-grain values, and Matta rice is the answer to their needs.
Increased popularity of Ayurveda, vegetarian diets, and traditional Indian cuisine has also contributed to the increase in exports of this type of rice.
Exporters are now focusing not just on traditional Basmati and non-Basmati rice but also on regional and health-oriented varieties like Matta rice, Sona Masoori, and Ponni rice, ensuring that global markets get a taste of India’s rich culinary diversity.
Cooking Ideas with Matta Rice
If you're wondering how to include Matta rice in your meals, here are some ideas:
Kerala Matta Rice with Fish Curry: A regional classic that’s hard to beat.
Matta Rice Pongal: The healthier version of the classic South Indian breakfast.
Matta Rice Pulao: Wholesome and nutty, perfect when prepared with ghee and vegetables.
Red Rice Khichdi: Comfort food with a healthy boost.
Its chewy texture also makes it a great option for soups and stews.
Final Thoughts: Why You Should Try Matta Rice
Matta rice is not merely another rice variety. It is a culturally rich heritage, a healthy option, and a rapidly growing export product of India. With a world moving toward more people eating unpolished, whole-grain, and nutrient-rich food, Matta rice takes pride of place over many Indian varieties such as Sona Masoori Rice, Ponni Rice, Miniket Rice, Parmal Rice, and Kolam Rice.
Whether for increased well-being, increased flavor exploration, or simply to benefit traditional Indian farmers, incorporating Matta rice into your life is something you will not regret.
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