½ cup (medium) of Black Rice (Raw) (90 g) has 315 calories. That works out to 350 calories per 100 g. It contains 67.5 g of carbs, 7.7 g of protein, 2.3 g of fat and 4.4 g of fiber. Its 3.2 mg of Manganese covers 137% of the Daily Value. Its glycemic index is 42 (medium), so it raises blood sugar at a moderate pace.

Black Rice (Raw) 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 (Raw) Vitamins & Minerals

Vitamins

0.42mg · 35% DV

0.5mg · 29% DV

4.3mg · 27% DV

1mg · 20% DV

Minerals

Manganese

4mg · 174% DV

Phosphorus

260mg · 37% DV

Magnesium

120mg · 29% DV

Zinc

2mg · 18% DV

How Nutritious Is Black Rice (Raw)?

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 (Raw) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Black Rice (Raw)

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 (Raw) Processed?

NOVA 1

Unprocessed

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 (Raw) 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 (Raw) 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 (Raw) Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 31.7:1

Above the ideal 4:1 (31.7:1).

Compare Black Rice (Raw)

🌾vs🥯

Black Rice (Raw) vs Poppy Seed Bagel85 kcal more per 100 g

→🌾vs🍚

Black Rice (Raw) vs Bulgur Pilaf230 kcal more per 100 g

→🌾vs🍝

Black Rice (Raw) vs Whole wheat pasta226 kcal more per 100 g

→🌾vs🥖

Black Rice (Raw) vs Breadstick60 kcal fewer per 100 g

→

Foods Similar to Black Rice (Raw)

🥯

Poppy Seed Bagel

265 kcal

🍚

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

Frequently Asked Questions About Black Rice (Raw)

How do you cook black rice?

Rinse it well, then simmer it in plenty of water or with roughly 2 to 2.5 parts water to 1 part rice. Its intact outer layer means it usually takes longer to become tender than white rice.

Do you need to soak black rice before cooking?

Soaking is optional, but soaking for 4 to 8 hours can shorten cooking time and help the grains cook more evenly. Drain the soaking water and cook with fresh water.

Why does black rice turn the cooking water purple?

Its dark bran contains anthocyanin pigments that can color the water purple or deep blue-black. This is natural and does not mean the rice has spoiled.

How is black rice different from white rice?

Because it retains its bran layer, black rice has a firmer, chewier texture and a more pronounced, slightly nutty flavor. White rice is generally softer, milder, and faster to cook.

Can black rice be used in salads?

Yes. Once cooled, it works especially well with leafy greens, roasted vegetables, citrus, fresh herbs, and olive-oil-based dressings. Its firm texture holds up well after mixing.

What foods pair well with black rice?

It pairs well with mushrooms, salmon and other fish, chicken, tofu, legumes, and roasted vegetables. Lemon, herbs, and gently tangy dressings complement its earthy flavor.

Why is my black rice still hard after cooking?

Too little water, too little cooking time, or repeatedly lifting the lid can leave the grains undercooked. Add a little hot water if needed, continue cooking covered, and let it rest before serving.

How long does cooked black rice last in the refrigerator?

Cool it promptly and refrigerate it in a sealed container within two hours of cooking. Use it within 3 to 4 days, and reheat it until steaming hot throughout.

Can you freeze cooked black rice?

Yes. Portion cooked black rice after it has cooled completely and freeze it in airtight containers or bags. It keeps good quality for about 2 to 3 months and can be reheated from frozen.

Is black rice safe for everyone to eat?

It is generally safe, but rice can naturally accumulate arsenic, so it is sensible to vary the grains eaten regularly, especially for young children. Raw rice should not be eaten and needs thorough cooking.

Have another question about Black Rice (Raw)?

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: August 24, 2026