1 cup (medium) of Black rice (200 g) has 700 calories. That works out to 350 calories per 100 g. It contains 150 g of carbs, 17 g of protein, 5 g of fat and 9.8 g of fiber. Its 3 mg of Manganese covers 130% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.

What is Black rice?

Black rice is a rice variety with dark purple-black outer layers, a colour that can tint the cooking water and the finished dish. It has a long history in parts of Asia, including China and Southeast Asia. Once cooked, the grains stay relatively distinct, with a pleasantly chewy bite and a subtle nutty flavour that is more pronounced than that of white rice.

It is served as a simple side, in rice bowls and salads, and alongside vegetables, fish or meat; it also works well in mixed-grain dishes. Black rice provides carbohydrates along with fibre, with 4.9 g of fibre per 100 g. Rinse it before cooking, and consider soaking it first to help the grains cook more evenly. Its bold colour makes even a straightforward meal feel a little more distinctive.

Black rice Nutrition Facts

Selected: 100 g

350

KCAL / 100G

Carbs

75g

· 27% DV

Protein

8.5g

· 17% DV

Fat

2.5g

· 3% DV

Fiber

4.9g

· 18% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 84% · Protein 10% · Fat 6%

Black rice Vitamins & Minerals

Vitamins

0.45mg · 38% DV

0.5mg · 29% DV

4.5mg · 28% DV

1.3mg · 26% DV

Minerals

Manganese

2mg · 87% DV

Phosphorus

320mg · 46% DV

Magnesium

120mg · 29% DV

Zinc

2mg · 18% DV

How Nutritious Is Black rice?

Nutrient density

High

65/ 100

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

42/ 100

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.

Black rice Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Black rice

To burn the 350 calories in 100 g:

🚶

87min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

48min

Cycling

🏊

41min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Black rice 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 Black rice Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Black rice Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Black rice Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.7g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 20:1

Above the ideal 4:1 (20:1).

Compare Black rice

🍚vs🍚

Black rice vs Bulgur Pilaf230 kcal more per 100 g

→🍚vs🍝

Black rice vs Whole wheat pasta226 kcal more per 100 g

→🍚vs🥖

Black rice vs Breadstick60 kcal fewer per 100 g

→🍚vs🥯

Black rice vs Simit10 kcal more per 100 g

→

Foods Similar to Black rice

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Black rice

How do you cook black rice?

Rinse black rice, then simmer it in water until the grains are tender but still pleasantly chewy. A common starting point is about 1 part rice to 2 parts water; adjust the liquid and cooking time to the variety and whether you soaked it.

How long does black rice take to cook?

Black rice usually takes about 30–40 minutes to simmer on the stovetop. It is ready when the grains are tender with a slight bite. If they are still firm, add a little hot water and continue cooking.

Why does black rice turn purple when cooked?

Black rice releases anthocyanin pigments from its dark outer layer into the cooking water, turning it purple. This is normal, and the color can tint the grains and other ingredients in the dish; rinsing does not remove all of the pigment.

Does black rice need to be soaked before cooking?

No, soaking black rice is optional. Soaking it for a few hours can help the grains cook faster and more evenly, but you can rinse and cook it without soaking; allow extra time if the grains remain firm.

What does black rice taste like?

Black rice has a mildly nutty, earthy flavor and a firm, chewy texture. Its distinctive taste works well in grain bowls, salads, and pilafs, and it pairs especially well with mushrooms, roasted vegetables, and savory sauces.

What is the difference between black rice and wild rice?

Black rice is a dark-colored variety of cultivated rice, while wild rice comes from aquatic grasses and is not technically rice. Both have a chewy texture, but wild rice is usually longer and has a more pronounced grassy, earthy flavor.

Can you cook black rice in a rice cooker?

Yes, black rice can be cooked in a rice cooker. Rinse it first and use the cooker’s whole-grain setting if available; black rice generally needs more water and time than white rice, so follow the appliance’s guidance for whole grains.

How should you store uncooked black rice?

Store uncooked black rice in an airtight container in a cool, dry place, away from sunlight and moisture. Because the whole-grain outer layer contains natural oils, keeping it sealed and cool helps preserve its flavor and quality.

Can you freeze cooked black rice?

Yes, cooked black rice freezes well. Cool it promptly, portion it into airtight freezer-safe containers, and thaw or reheat only what you need. Add a splash of water when reheating to help restore its moist, chewy texture.

Is black rice good for you?

Black rice provides fiber and anthocyanins, the pigments that give the grains their dark color. Its whole-grain texture can make it a filling alternative to white rice, but it is not a cure or treatment for any health condition.

Have another question about Black rice?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026