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Black rice vegetable salad Calories
Fiber-rich salad with complex carbohydrates and vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Black rice vegetable salad (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 38.5 g of carbs, 5.6 g of protein, 4.3 g of fat and 5 g of fiber. Its 1.8 mg of Manganese covers 80% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Black rice vegetable salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
212
KCAL / 180G
Carbs
38.5g
· 14% DV
Protein
5.6g
· 11% DV
Fat
4.3g
· 6% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 10% · Fat 18%
Black rice vegetable salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 38.5 g | 14% |
| Fiber | 5 g | 18% |
| Protein | 5.6 g | 11% |
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 Black rice vegetable salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 212 kcal |
| 1 tablespoon (shredded) | 15 g | 18 kcal |
| 1 serving (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (small) | 120 g | 142 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 1 cup (large) | 260 g | 307 kcal |
| 1 serving (large) | 300 g | 354 kcal |
| 1 piece (whole) | 350 g | 413 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Black rice vegetable salad
How do you make black rice vegetable salad?
Cook the black rice according to its package directions, drain it, and let it cool before tossing it with chopped vegetables. A simple dressing of olive oil, lemon juice, salt, and pepper works well; add delicate greens just before serving.
How long does black rice take to cook for black rice vegetable salad?
The cooking time for black rice vegetable salad depends on the variety and brand, so follow the package directions. Rinse the grains first, simmer them until tender, then drain and cool them so they do not wilt the vegetables.
What vegetables go well in black rice vegetable salad?
Cucumber, bell pepper, scallions, carrots, tomatoes, and fresh herbs all pair well with black rice vegetable salad. You can also use roasted vegetables for a deeper flavor; add juicy tomatoes close to serving time to keep the salad from becoming watery.
Why does black rice vegetable salad turn purple?
Black rice vegetable salad can look purple because dark natural pigments from the rice seep into the cooking water and coat the grains. This is normal; cooking and draining the rice separately helps keep the other ingredients closer to their original colors.
Can you make black rice vegetable salad ahead of time?
Yes, black rice vegetable salad can be prepared ahead, especially the cooked rice and sturdy vegetables. Store them covered in the refrigerator, then add tender greens and dressing shortly before serving to preserve their texture.
Should black rice vegetable salad be served cold or warm?
Black rice vegetable salad is usually served chilled or at room temperature, though warm rice can be used if preferred. Cool the rice before mixing it with leafy vegetables so they stay fresh instead of wilting.
What dressing is best for black rice vegetable salad?
A lemon-and-olive-oil dressing is a reliable choice for black rice vegetable salad because its acidity balances the rice’s earthy flavor. Rice vinegar, lime, fresh herbs, or a little mustard can also add flavor without overwhelming the vegetables.
Is black rice vegetable salad the same as wild rice salad?
No, black rice vegetable salad is not necessarily wild rice salad: black rice is a pigmented rice, while wild rice is a different aquatic grass seed. They have distinct textures and flavors, so use the grain specified in the recipe for the intended result.
How long does black rice vegetable salad last in the fridge?
Black rice vegetable salad generally keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after serving, and discard it if it has an unusual smell, appearance, or texture.
Can you freeze black rice vegetable salad?
Freezing the complete black rice vegetable salad is not recommended because fresh vegetables such as cucumber and tomato turn soft and watery when thawed. You can freeze the cooked black rice on its own, then thaw it and mix it with fresh vegetables.
Black rice vegetable salad Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
Vitamin C
13.68mg · 15% DV
Vitamin A
122.4µg · 14% DV
B6
0.22mg · 13% DV
Minerals
Manganese
1.84mg · 80% DV
Phosphorus
166mg · 24% DV
Copper
0.2mg · 22% DV
Selenium
8.64µg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
281mg · 8% DV
Black rice vegetable salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black rice vegetable salad
To burn the 212 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 Black rice vegetable salad?
Black rice vegetable salad combines cooked, cooled black rice with chopped vegetables and, often, a simple dressing. It has no single traditional recipe: black rice is used in several Asian cuisines, while this salad-style preparation is easy to adapt to local ingredients.
The rice has a pleasantly chewy bite and a mild, nutty flavour that works well with crisp cucumber, tomatoes, leafy greens or roasted vegetables. Serve it chilled or at room temperature as a light lunch, a picnic dish or a side for grilled food. It provides complex carbohydrates and fibre alongside the vegetables. For a more substantial bowl, add beans or chickpeas; for a lighter dressing, lean on lemon juice and herbs and use olive oil sparingly.
How Nutritious Is Black rice vegetable 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 Black rice vegetable 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 Black rice vegetable salad Contain Allergens?
No known major allergens
Which Diets Is Black rice vegetable 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
Black rice vegetable salad Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.58g
POLYUNSATURATED
1.21g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.