Traditional rice varieties of India, especially from Tamil Nadu are gaining global recognition for their nutritional value and health benefits. These Parampariya Arisi Vagaigal (Naatu arisi in Tamil) are standing out for promoting better digestion, stronger immunity and improved metabolic health. It is also known as wild rice and organic rice across India. These organic, heritage rice are gaining popularity because these native rice grains are with Low GI, Gluten free, antioxidant rich and packed with micro nutrients which people prefer for daily cooking.
Some of the popular, traditional, organic rice varieties in Tamil Nadu include Mappillai Samba, Seeraga Samba, Poongar, Thooyamalli, Karuppu Kavuni, Kaatu yanam, Moongil arisi, Kichili samba, Rakthasali, Kudavaazhai, Navara and Karunkuruvai. More than 100+ rice varieties are cultivated in India. These traditional varieties are known for their distinct flavors, nutritional benefits and cultural significance, with some believed to help with health conditions like diabetes, cancer and cholesterol.
Popular traditional rice grains like Mappillai Samba is known for strength and stamina and Karuppu Kavuni is rich in antioxidants, offer unique medicinal advantages. Some varieties are especially recommended as women health rice known as Poongar rice in Tamil due to their iron and mineral content.
Today, rediscovering Parampariya Arisi Vagaigal helps us embrace healthier eating while preserving the heritage of Traditional rice varieties in Tamil households have valued for generations.
Here’s a more detailed breakdown of each organic rice variety from Tamil Nadu with their pictures including the nutrition list and health benefits for each. These rice varieties from Tamil Nadu offer numerous health benefits, including improved digestion, heart health and blood sugar regulation. Organic rice is also a more sustainable option for your health and the environment. Each variety has its own unique set of nutrients and health benefits, so you can choose based on your needs and preferences.
Table of contents
Where to buy traditional rice varieties
You can buy these traditional rice varieties from Organic groceries shop, super markets and online websites like Sempulam, Jallikattu, Pacha organics, Ulamart, Thanjai Organics, Ueir organic foods etc. I usually purchase them from Jallikattu organic shop nearby my house and Sempulam.com in online. In Salem, I have found these rice varieties in Sellers supermarket. Please let me know the shop names in comments section in Chennai, Bangalore and other places in your city.
1. Mappillai Samba
Mappillai Samba (Bridegroom Rice) is a traditional, hardy red rice variety from Tamil Nadu. It was historically given to newlyweds and athletes because it boosts strength and stamina, especially for feats of physical power.. The grain is unpolished and rich in natural minerals, antioxidants, known for its high fiber, iron, magnesium making it highly beneficial for health.
Benefits of Mappillai Samba Rice
- Improves stamina and physical strength
- Aids digestion due to high fiber.
- Helps regulate blood sugar (low glycemic index)
- Supports heart health with antioxidant-rich bran
- Good for bone strength because of high iron and calcium
- Promotes better immunity and gut health
- Slows down aging.
- Mappillai samba is rich in Vitamin B2 and B3. So its good for nervous system.
It is often consumed as rice, idli/dosa batter, porridge, or kanji for its health-promoting qualities.
Nutrition Facts of Mappillai Samba
| Nutrient | Estimated Amount (per 100g) |
| Calories | 350 – 370 kcal |
| Total Carbohydrate | 74 – 75 g |
| Protein | 6 – 8 g |
| Dietary Fiber | 3 – 4 g |
| Iron | 3 mg |
| Calcium | 43 mg |
| Magnesium | 117 mg |
| Potassium | 300 mg |
| Zinc | 2 mg |
| Vitamin | B1 (Thiamine), B6, B2 (Riboflavin) |
2. Kattuyanam (Kaatu Yaanam)
Kattuyanam Rice is an ancient, traditional rice variety predominantly cultivated in Tamil Nadu, South India. It is an unpolished, whole grain with a distinctive reddish-brown colour and a slightly nutty flavour and chewy texture. Its name, “Kattuyanam,” literally means “wild elephant” in Tamil, referring to the plant’s traditional ability to grow very tall, sometimes reaching a height that could hide a wild elephant.
Health Benefits of Kaatu Yanam Rice
- Boosts Immunity – Rich in antioxidants that protect against oxidative stress.
- Improves Digestion – High fiber content promotes gut health and prevents constipation.
- Supports Heart Health – Helps reduce cholesterol and inflammation.
- Regulates Blood Sugar – Low glycemic index makes it suitable for diabetics.
- Strengthens Blood – Iron-rich, aiding in hemoglobin production and overall energy.
Kaatuyanam Rice – Nutrition Facts (Per 1 Cup Cooked, ~195g)
| Nutrient | Amount |
|---|---|
| Calories | 215 kcal |
| Carbohydrates | 46 g |
| Fiber | 3 g |
| Protein | 4 g |
| Fat | 1 g |
| Iron | 1.3 mg (7% DV) |
| Magnesium | 60 mg (15% DV) |
| Potassium | 150 mg |
3. Red Rice (Rakthashali)
Rakthasali rice is an ancient red rice variety traditionally grown in South India i.e in Kerala and Karnataka, especially valued in Ayurveda. It is naturally rich in iron, antioxidants, and essential minerals, making it excellent for boosting immunity and improving blood health. Its deep red color comes from high levels of anthocyanins, which support heart health, reduce inflammation, and promote overall wellness. Rakthasali is also known for its low glycemic index, making it suitable for diabetics and healthy daily consumption.
Health Benefits of Rakthasali Rice
- Improves Blood Health
Rich in iron and folic acid, Rakthasali supports better hemoglobin levels and helps prevent anemia. - Boosts Immunity
Its high antioxidant content (especially anthocyanins) strengthens immunity and protects cells from oxidative stress. - Good for Heart Health
Contains heart-friendly nutrients that help reduce inflammation and improve cholesterol balance. - Supports Diabetes Management
Rakthasali has a low glycemic index, causing slower sugar absorption and helping regulate blood glucose levels. - Enhances Digestive Health
High fiber aids digestion, prevents constipation, and promotes gut health. - Improves Skin Health
Antioxidants help reduce inflammation, promote youthful skin, and support natural detoxification. - Supports Weight Management
The fiber-rich grain keeps you full longer, reducing overeating and aiding weight control. - Detoxifying: Red rice is believed to help detoxify the body by flushing out toxins and improving liver function.
Nutritional Facts of Rakthasali Rice (Per 100g Approx.)
| Nutrient | Amount |
|---|---|
| Calories | 345–360 kcal |
| Carbohydrates | 74–76 g |
| Protein | 7–9 g |
| Dietary Fiber | 2–3 g |
| Fat | 1–2 g |
| Iron | High (significantly more than white rice) |
| Calcium | 25–30 mg |
| Magnesium | 80–90 mg |
| Potassium | 150–170 mg |
| Antioxidants | Very high (anthocyanins) |
4. Karuppu Kavuni Rice (Black Rice)
Karuppu Kavuni rice is a traditional black rice variety from Tamil Nadu, known for its deep purple-black color and nutty aroma. Rich in antioxidants, iron and fiber, it supports immunity, heart health, and digestion. This heirloom rice has a low glycemic index, making it suitable for diabetics and is often considered a superfood due to its nutrient-dense profile. Its unique color comes from anthocyanins, compounds that help reduce inflammation and promote overall wellness. It is naturally Gluten free. Good for Eye health and it has anti cancer properties.
Health Benefits
- Rich in Antioxidants – Contains anthocyanins that fight oxidative stress and inflammation.
- Boosts Immunity – Strengthens the body’s defense against illnesses.
- Supports Heart Health – Helps reduce cholesterol and promotes cardiovascular wellness.
- Improves Digestion – High fiber content aids in smooth digestion and prevents constipation.
- Blood Health – Iron-rich, supporting hemoglobin production and reducing anemia risk.
- Diabetes-Friendly – Low glycemic index helps regulate blood sugar levels.
- Promotes Overall Wellness – Nutrient-dense grain beneficial for all ages.
- Immunity Boost: Iron, zinc, and other nutrients enhance immune function.
- Anti-cancer properties: Loaded with anthocyanins (giving it the black color) that fight oxidative stress, inflammation, and reduce risks of chronic diseases like cancer and heart disease.
Nutrition Facts (Per 1 Cup Cooked ~195g)
| Nutrient | Amount |
|---|---|
| Calories | 215 kcal |
| Carbohydrates | 46 g |
| Fiber | 3 g |
| Protein | 4 g |
| Fat | 1 g |
| Iron | 1.4 mg (8% DV) |
| Magnesium | 60 mg (15% DV) |
| Potassium | 150 mg |
5. Poongar Rice
Poongar rice is a traditional aromatic rice variety from Tamil Nadu, known for its nutty flavor and medium-grain texture. Rich in fiber, iron, and essential nutrients, it supports digestion, blood health, and overall wellness. Poongar rice has a low glycemic index, making it suitable for diabetics, and is often recommended for women’s health due to its nutrient-rich profile. Its natural aroma and soft texture make it ideal for daily meals, porridge, and traditional recipes.
Health Benefits
- Supports Women’s Health – Nutrient-rich rice beneficial for women during pregnancy and postpartum.
- Improves Digestion – High fiber content promotes gut health and prevents constipation.
- Boosts Immunity – Contains antioxidants that protect the body from oxidative stress.
- Regulates Blood Sugar – Low glycemic index makes it suitable for diabetics.
- Strengthens Blood – Iron-rich, supporting hemoglobin production and energy levels.
- Heart-Friendly – Fiber and antioxidants promote cardiovascular health.
- Energy Boosting – Provides sustained energy for daily activities.
Nutrition Facts (Per 100g Uncooked)
| Nutrient | Amount |
|---|---|
| Calories | 345 kcal |
| Carbohydrates | 74 g |
| Protein | 7 g |
| Dietary Fiber | 2.5 g |
| Fat | 1.5 g |
| Iron | High (significantly more than white rice) |
| Calcium | 25 mg |
| Magnesium | 80 mg |
| Potassium | 150 mg |
| Antioxidants | High |
6. Thooyamalli Rice
Thooyamalli rice is a traditional aromatic rice variety from Tamil Nadu, prized for its delicate aroma, soft texture and medium grain. Known for its low glycemic index, it is ideal for diabetics and weight-conscious individuals. Rich in fiber, iron and essential nutrients, Thooyamalli supports digestion, blood health, and overall wellness. Its natural fragrance and soft, fluffy texture make it perfect for daily meals, pongal, and traditional recipes.
Health Benefits
- Diabetes-Friendly – Low glycemic index helps regulate blood sugar levels.
- Supports Digestion – High fiber content aids gut health and prevents constipation.
- Boosts Immunity – Contains antioxidants that strengthen the body’s defense.
- Blood Health – Iron-rich, supporting hemoglobin production and energy.
- Heart-Friendly – Fiber and nutrients promote cardiovascular wellness.
- Energy-Boosting – Provides sustained energy for daily activities.
- Weight Management – High fiber promotes satiety and reduces overeating.
Nutrition Facts (Per 100g Uncooked)
| Nutrient | Amount |
|---|---|
| Calories | 340 kcal |
| Carbohydrates | 73 g |
| Protein | 7 g |
| Dietary Fiber | 2.5 g |
| Fat | 1–2 g |
| Iron | High (more than white rice) |
| Calcium | 25 mg |
| Magnesium | 80 mg |
| Potassium | 150 mg |
| Antioxidants | High |
7. Kottara Samba Rice
Kottara Samba rice is a traditional, nutrient-rich rice variety from Tamil Nadu known for its unique aroma, medium grain, and high mineral content. It is naturally rich in fiber, iron, and essential nutrients, making it excellent for digestion, blood health, and sustained energy. With its low glycemic index, Kottara Samba is suitable for diabetics and supports overall wellness. Its soft texture and earthy flavor make it ideal for daily meals, biryani, and traditional South Indian dishes.
Health Benefits
- High in protein: Kottara Samba rice is rich in protein, supporting muscle repair and growth. It’s especially beneficial for vegetarians and vegans looking to add more plant-based protein to their diet.
- Supports bone health: The magnesium and iron content in Kottara Samba rice are essential for bone health, helping in the formation of strong bones and preventing conditions like osteoporosis.
- Improves digestion: The high fiber content promotes good digestion by regulating bowel movements, preventing constipation, and improving gut microbiome health.
- Helps in detoxification: This rice is known for its ability to help in the detoxification process by flushing out toxins from the body and promoting liver health.
- Heart-friendly: The fiber and magnesium content in Kottara Samba rice support cardiovascular health by lowering bad cholesterol and regulating blood pressure.
- Improves Digestion – High fiber content supports gut health and prevents constipation.
- Boosts Immunity – Rich in natural antioxidants that protect the body from oxidative stress.
| Nutrient | Amount |
|---|---|
| Calories | 340–350 kcal |
| Carbohydrates | 72–75 g |
| Protein | 6–7 g |
| Dietary Fiber | 2.5–3 g |
| Fat | 1–1.5 g |
| Iron | Moderate to high (more than white rice) |
| Calcium | 20–25 mg |
| Magnesium | 70–85 mg |
| Potassium | 150–170 mg |
| Antioxidants | Moderate–High |
8. Karunkuruvai Rice
Karunkuruvai rice is a traditional medicinal rice variety from Tamil Nadu, known for its deep brown-black color, strong aroma, and high nutritional value. It is rich in iron, fiber, and powerful antioxidants, making it excellent for blood purification, immunity, and overall wellness. Traditionally used in Siddha medicine, Karunkuruvai is believed to help improve stamina, support liver health, and cleanse the body of toxins. Its low glycemic index makes it suitable for diabetics, while its nutrient density supports heart health, digestion, and energy levels.
Health Benefits
- Improves digestive health: Karunkuruvai rice is rich in dietary fiber, which aids in digestion, promotes regular bowel movements, and can help with constipation.
- Anti-inflammatory properties: The antioxidants in Karunkuruvai rice help fight inflammation in the body, reducing the risk of chronic diseases like arthritis and heart disease.
- Rich in magnesium: Magnesium plays a crucial role in maintaining blood pressure, supporting muscle function, and ensuring proper nerve signaling.
- Helps maintain healthy skin: The rice’s antioxidant properties also benefit the skin, reducing the appearance of wrinkles and promoting a healthy complexion.
- Supports weight loss: The rice’s high fiber content provides a sense of fullness, preventing overeating and supporting weight loss efforts.
- Boosts Immunity – Rich in antioxidants that protect the body from free radicals.
- Supports Blood Purification – Traditionally used in Siddha medicine for detoxifying the blood.
Nutrition Facts (Per 100g Uncooked)
| Nutrient | Amount |
|---|---|
| Calories | 340–360 kcal |
| Carbohydrates | 72–76 g |
| Protein | 7–8 g |
| Dietary Fiber | 2.5–3 g |
| Fat | 1–2 g |
| Iron | High |
| Calcium | 25–30 mg |
| Magnesium | 80–90 mg |
| Potassium | 160–180 mg |
| Antioxidants | Very High9. |
9. Kerala Matta Rice
Kerala Matta Rice also known as Rosematta Rice or Palakkadan Matta Rice, is a highly valued staple of Kerala cuisine, known for its unique texture and impressive nutritional profile. Check out its health benefits.
- High in Fiber: Excellent for digestive health and promotes satiety.
- Low Glycemic Index (GI): Supports stable blood sugar levels, making it diabetic-friendly.
- Rich in Minerals: Good source of essential Magnesium and Calcium for heart and bone health.
- High in Antioxidants: Contains anthocyanins that offer anti-inflammatory properties.
- Nutrient Retention: Parboiling pushes nutrients into the grain, maximizing vitamin and mineral content.
- Earthy Flavor: Provides a robust, nutty taste that complements spicy curries well.
Kerala Matta Rice: Nutritional Value (Per 100g Cooked)
| Component | Approximate Value |
| Calories | 160 – 180 kcal |
| Carbohydrates | 35 – 40 grams |
| Dietary Fiber | 3 – 4 grams |
| Protein | 3 – 5 grams |
| Fat | < 1 gram |
| Glycemic Index (GI) | ~55 (Low) |
| Key Minerals | Magnesium, Calcium, Iron |
| Key Vitamins | B Vitamins (B1, B3) |
| Antioxidants | Anthocyanins |
Note: Nutritional values can vary slightly based on whether the rice is measured cooked or uncooked, the specific milling process, and the source.
✅ FAQ Section
1. What are the traditional rice varieties of Tamil Nadu?
Traditional rice varieties of Tamil Nadu include Karuppu Kavuni, Mapillai Samba, Kullakar, Thooyamalli, Poongar, Seeraga Samba, Iluppai Poo Samba, Rakthasali, Bamboo rice and many more. These varieties have been grown for centuries using indigenous farming methods.
2. Why are traditional rice varieties better than modern hybrid rice?
Traditional rice is richer in antioxidants, minerals, and fiber. It is free from chemical modification, offers unique medicinal benefits and is easier for the body to digest compared to heavily polished hybrid rice.
3. Which traditional rice variety is best for diabetics?
Low-glycemic rice varieties like Thooyamalli, Kullakar and Poongar are considered good choices for people with diabetes because they release energy slowly and help maintain stable blood sugar levels.
Kullakar, Mapillai Samba and Poongar rice varieties are high in fiber and promote satiety, making them suitable for weight management and healthy digestion.
5. What is special about Karuppu Kavuni rice?
Karuppu Kavuni (Black Rice) is rich in antioxidants, iron and anthocyanins. It helps boost immunity, improves skin health, prevents Cancer and supports heart health. It’s often called a “superfood rice.”
6. Which rice variety is best for women’s health?
Poongar rice is traditionally recommended for women. It supports hormonal balance, improves hemoglobin levels and is often suggested during pregnancy and postpartum recovery.
7. Is traditional rice good for everyday consumption?
Yes. Many varieties like Thooyamalli, Iluppai Poo Samba and Kichili Samba are light, aromatic and balanced making them ideal for daily meals.
8. Where can I buy authentic traditional rice varieties?
Traditional rice can be purchased from organic stores, farmers markets, Tamil Nadu agricultural cooperatives and trusted farm-to-home brands that promote native seeds and natural farming. I bought these rice varieties from Sempulam.com and Jallikatt.in
9. How do I cook traditional rice varieties?
Most traditional rice varieties require rinsing and soaking for 30 minutes to 5 hours (based on type). They can be cooked in a pressure cooker or pot with a water ratio of 1:2.5 to 1:3 for softer texture.
10. Are traditional rice varieties expensive?
Some varieties may cost slightly more due to limited cultivation and low-yield farming, but the nutritional and health benefits make them highly valuable for long-term wellness.
Conclusion
Organic rice is not just a healthier choice, but also a more sustainable option for our planet. Whether you’re looking for improved digestion, heart health or better blood sugar control, organic rice offers a wealth of benefits that makes it an excellent addition to any diet. With a growing range of organic rice varieties available from Basmati to Red Rice and Black Rice, there’s something to suit every taste preference and health goal.
By choosing organic rice, you not only nourish your body with nutrient-dense grains but also support environmentally friendly farming practices that help protect the planet. So next time you shop for rice, consider making the switch to organic—it’s a small change that can have a big impact on your health and the environment.
