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Blue rice Calories
Naturally blue-colored rice, usually colored with butterfly pea flower.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Blue rice (200 g) has 260 calories. That works out to 130 calories per 100 g. It contains 56 g of carbs, 5.2 g of protein, 0.6 g of fat and 1.6 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Blue rice Nutrition Facts
Selected: 1 cup (medium) · 200 g
260
KCAL / 200G
Carbs
56g
· 20% DV
Protein
5.2g
· 10% DV
Fat
0.6g
· 1% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 8% · Fat 2%
Blue rice nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 56 g | 20% |
| Fiber | 1.6 g | 6% |
| Protein | 5.2 g | 10% |
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 Blue rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 260 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (extra small) | 100 g | 130 kcal |
| 1 cup (small) | 120 g | 156 kcal |
| 1 serving (small) | 150 g | 195 kcal |
| 1 serving (large) | 250 g | 325 kcal |
| 1 bottle (large) | 300 g | 390 kcal |
| 1 cup (large) | 300 g | 390 kcal |
| 2 cup (jumbo) | 400 g | 520 kcal |
| 1 pack (extra large) | 500 g | 650 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Blue rice
What is blue rice made of?
Blue rice is rice colored blue, most often with an infusion of butterfly pea flowers. The rice itself can be an ordinary variety; the flower-infused water supplies the color, and recipes may differ in their additional ingredients.
How do you make blue rice at home?
To make blue rice, steep butterfly pea flowers in hot water, strain the liquid, and use it to cook the rice. You can follow your usual rice-cooking method; the amount of flower infusion affects how vivid the color looks.
Does blue rice taste different from white rice?
Blue rice usually tastes much like the rice used to make it. Butterfly pea flowers may add a faint, herbal note, but the flavor is generally subtle, so the rice variety and seasonings have a stronger effect on the finished dish.
Why does blue rice turn purple when you add lemon?
Blue rice can turn purple or pink when lemon juice is added because butterfly pea flower pigments respond to acidity. The color change is a natural reaction, not a sign that the rice has spoiled.
Is blue rice naturally blue?
Blue rice is usually colored with butterfly pea flowers rather than naturally blue rice grains. Some versions may use other coloring ingredients, so the blue appearance alone does not tell you exactly how a particular batch was made.
Can you cook blue rice in a rice cooker?
Yes, you can cook blue rice in a rice cooker. Replace the usual cooking liquid with strained butterfly pea flower infusion, using the water amount appropriate for your rice and cooker; the color may look lighter after cooking.
Where does blue rice come from?
Blue rice does not have one single origin. Coloring rice with butterfly pea flowers is associated with food traditions in Southeast Asia, while blue rice recipes elsewhere may be modern adaptations rather than one fixed traditional dish.
What should you serve with blue rice?
Blue rice works as a side dish with vegetables, beans, meat, or fish. Serve lemon or other acidic toppings on the side if you want to preserve the blue color, since adding them directly can turn the rice purple.
Is blue rice healthier than white rice?
Blue rice is not automatically healthier than white rice just because it is colorful. Butterfly pea flowers provide its characteristic pigment, but the overall nutritional value still depends mainly on the rice and the other ingredients in the dish.
How should you store leftover blue rice?
Refrigerate leftover blue rice promptly in a covered container and reheat it until steaming throughout. Cooked rice should not sit at room temperature for a long time, because bacteria can grow even if it still looks and smells normal.
Blue rice Vitamins & Minerals
Vitamins
B3
3mg · 19% DV
B5
0.8mg · 16% DV
B6
0.18mg · 11% DV
B1
0.08mg · 7% DV
Minerals
Manganese
0.8mg · 35% DV
Copper
0.14mg · 16% DV
Phosphorus
60mg · 9% DV
Zinc
0.8mg · 7% DV
Potassium ⭐
52mg · 2% DV
Sodium
2mg · 0% DV
Blue rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Blue rice
To burn the 260 calories in 1 cup (medium) (200 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 Blue rice?
Blue rice is rice tinted blue or blue-purple as it cooks, often with butterfly pea flowers. The colouring is associated with cooking traditions in parts of Southeast Asia, where the rice may accompany curries and other savoury dishes. Its flavour is generally mild and rice-like, while the texture can be fluffy and separate or softer, depending on how it is cooked.
For an everyday meal, serve it with vegetables, tofu, fish or meat, or use it as a colourful base for a rice bowl. It is mainly a carbohydrate-rich staple: 100 g provides 28 g of carbohydrates. Pairing it with vegetables and a source of protein makes for a more balanced plate.
How Nutritious Is Blue rice?
Nutrient density
Low
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 Blue 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 Blue rice Contain Allergens?
No known major allergens
Which Diets Is Blue 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
Blue rice Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.