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Beet and black rice salad Calories
Fiber-rich salad with antioxidant pigments
In season: Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beet and black rice salad (180 g) has 214 calories. That works out to 119 calories per 100 g. It contains 37.4 g of carbs, 4.7 g of protein, 5.6 g of fat and 4.5 g of fiber. Its 1.4 mg of Manganese covers 61% of the Daily Value. Its glycemic index is 47 (low), so it raises blood sugar slowly.
Beet and black rice salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
214
KCAL / 180G
Carbs
37.4g
· 14% DV
Protein
4.7g
· 9% DV
Fat
5.6g
· 7% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 9% · Fat 23%
Beet and black rice salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 214 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 256 mg | 11% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 4.5 g | 16% |
| Protein | 4.7 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Beet and black rice salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 214 kcal |
| 3 tablespoon (diced) | 45 g | 54 kcal |
| ½ cup (small) | 90 g | 107 kcal |
| 100 g | 100 g | 119 kcal |
| 1 serving (small) | 150 g | 179 kcal |
| 1 serving (large) | 250 g | 298 kcal |
| 1.5 cup (large) | 270 g | 321 kcal |
| 1 bottle (jumbo) | 350 g | 417 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Beet and black rice salad
How do you make beet and black rice salad?
Make beet and black rice salad by combining cooked, cooled black rice with cooked or grated beetroot. Dress it with olive oil, lemon juice, salt, and pepper; herbs, chopped walnuts, or spring onions add freshness and texture.
How do you cook black rice for beet and black rice salad?
Rinse the black rice, then simmer it in water until tender and drain it well. It usually stays chewier and takes longer to cook than white rice, so follow the package directions. Cool it before mixing it into the salad.
Can you make beet and black rice salad ahead of time?
Yes, beet and black rice salad can be prepared ahead. Store the cooked rice and beetroot covered in the refrigerator, then dress the salad closer to serving; add herbs and crunchy toppings at the last minute to keep them fresh.
Why does beet and black rice salad turn pink or purple?
Beetroot releases its natural pigments into the rice, which can make beet and black rice salad pink or purple. For less color transfer, keep the beetroot separate until serving or fold it in just before the salad goes to the table.
What dressing goes with beet and black rice salad?
A tangy olive-oil and lemon dressing works well with beet and black rice salad because it balances the beetroot’s sweetness. A little mustard or pomegranate molasses can add extra sharpness; mix the dressing in gradually so the rice does not become soggy.
Is beet and black rice salad served warm or cold?
Beet and black rice salad is commonly served cold or at room temperature, but it can also be served slightly warm. Let freshly cooked rice cool a little before adding delicate herbs or dressing so they keep their flavor.
What can you add to beet and black rice salad?
Chopped walnuts, parsley, mint, spring onions, or pomegranate seeds all work in beet and black rice salad. Chickpeas can make it more substantial, while a handful of greens adds freshness without overpowering the earthy beetroot.
How long does beet and black rice salad keep in the fridge?
Keep beet and black rice salad in a covered container in the refrigerator and eat it within a few days. Do not leave it sitting at room temperature for a long time; store delicate toppings separately and add them when serving.
Can you freeze beet and black rice salad?
Freezing assembled beet and black rice salad is not ideal because thawed beetroot and fresh herbs can become soft or watery. Cooked black rice freezes better on its own; thaw it in the refrigerator and add fresh beetroot and dressing afterward.
What can you serve with beet and black rice salad?
Beet and black rice salad pairs well with roasted vegetables, grilled tofu, or a bean-based main. It can also serve as a light meal on its own; add chickpeas or walnuts if you want a more substantial bowl.
Beet and black rice salad Vitamins & Minerals
Vitamins
B3
2.43mg · 15% DV
B1
0.16mg · 13% DV
B6
0.22mg · 13% DV
Folate
48.6µg · 12% DV
Minerals
Manganese
1.4mg · 61% DV
Copper
0.29mg · 32% DV
Phosphorus
158mg · 23% DV
Magnesium
77mg · 18% DV
Sodium
256mg · 11% DV
Potassium ⭐
326mg · 10% DV
Beet and black rice salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet and black rice salad
To burn the 214 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beet and black rice salad?
Beet and black rice salad brings together earthy-sweet beetroot and dark, pleasantly chewy rice. It is better understood as a modern combination than as a dish tied to one particular region: both ingredients appear in many cuisines, and the exact dressing and additions vary. A simple version tosses cooked rice and beetroot with olive oil, citrus and herbs.
Serve it at room temperature as a light lunch, a side dish or part of a larger spread. The tender beet contrasts with the rice’s firm, chewy grains, while a sharp dressing keeps the flavours lively. It provides fibre, and beans or chickpeas make it more substantial if you want a fuller plant-based meal. For a lighter finish, use a modest amount of oil and plenty of lemon.
How Nutritious Is Beet and black rice salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beet and black rice salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beet and black rice salad Contain Allergens?
No known major allergens
Which Diets Is Beet and black rice salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beet and black rice salad Fat Profile
SATURATED
0.77g
MONOUNSATURATED
3.46g
POLYUNSATURATED
0.76g
Omega 6:3 ratio 13.4:1
Above the ideal 4:1 (13.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.