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Boiled Black Rice Pilaf Calories
Rich in antioxidants, high fiber, gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled Black Rice Pilaf (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 37.5 g of carbs, 5.3 g of protein, 1.4 g of fat and 3.8 g of fiber. Its 1.5 mg of Manganese covers 65% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Boiled Black Rice Pilaf Nutrition Facts
Selected: 1 cup (medium) · 150 g
180
KCAL / 150G
Carbs
37.5g
· 14% DV
Protein
5.3g
· 11% DV
Fat
1.4g
· 2% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 12% · Fat 6%
Boiled Black Rice Pilaf nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 37.5 g | 14% |
| Fiber | 3.8 g | 14% |
| Protein | 5.3 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 Boiled Black Rice Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 180 kcal |
| 2 tablespoon (medium) | 30 g | 36 kcal |
| ½ cup (small) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (medium) | 100 g | 120 kcal |
| 1 serving (medium) | 120 g | 144 kcal |
| 1 cup (large) | 200 g | 240 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1 bottle (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Boiled Black Rice Pilaf
How do you cook boiled black rice pilaf?
Boiled black rice pilaf is made by simmering rinsed black rice in water until tender. Black rice varieties differ in how much water they absorb and how long they take, so follow the package directions, then drain if needed and let the grains rest.
Does boiled black rice pilaf need to be soaked before cooking?
No, soaking is not essential for boiled black rice pilaf, but it can shorten cooking and help the grains soften more evenly. If you soak it, discard the soaking water and rinse the rice before cooking.
Why does boiled black rice pilaf turn purple?
Boiled black rice pilaf turns purple because pigments in the rice’s dark outer layer dissolve into the cooking water. The color may tint the grains and surrounding ingredients; by itself, this is normal and not a sign that the rice has spoiled.
Is boiled black rice pilaf the same as wild rice?
No, boiled black rice pilaf is not wild rice. Black rice is a type of rice, while wild rice comes from an aquatic grass. They have different flavors and textures and may need different cooking times.
What does boiled black rice pilaf taste like?
Boiled black rice pilaf has a mildly nutty, earthy flavor and a firmer, chewier texture than white rice. Its distinctive taste works well with roasted vegetables, mushrooms, grilled fish, or a boldly seasoned main dish.
Should you rinse rice for boiled black rice pilaf?
Yes, rinse the rice for boiled black rice pilaf under cool water before cooking. This removes dust and some surface starch. The water does not have to run perfectly clear, especially if the rice’s pigment colors it.
How long does boiled black rice pilaf last in the fridge?
Boiled black rice pilaf generally keeps for three to four days in the refrigerator when cooled promptly and stored in a sealed container. Refrigerate it within two hours of cooking, and reheat only the portion you plan to eat.
Can you freeze boiled black rice pilaf?
Yes, boiled black rice pilaf freezes well. Cool it promptly, portion it into airtight containers or freezer bags, and thaw only what you need. Reheat until steaming hot, and do not freeze a portion again after thawing.
How do you reheat boiled black rice pilaf without drying it out?
Add a splash of water before reheating boiled black rice pilaf, then cover it so steam can soften the grains. Use a covered pan over low heat or a covered microwave-safe dish, stirring once to heat it evenly.
What goes well with boiled black rice pilaf?
Boiled black rice pilaf pairs well with roasted vegetables, beans, tofu, fish, or grilled meat. Its nutty flavor also suits citrus, fresh herbs, and a light dressing, making it useful as a warm side or a grain-bowl base.
Boiled Black Rice Pilaf Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
B5
0.75mg · 15% DV
B3
2.25mg · 14% DV
B6
0.22mg · 13% DV
Minerals
Manganese
1.5mg · 65% DV
Copper
0.3mg · 33% DV
Magnesium
120mg · 29% DV
Phosphorus
180mg · 26% DV
Potassium ⭐
180mg · 5% DV
Sodium
4.5mg · 0% DV
Boiled Black Rice Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Black Rice Pilaf
To burn the 180 calories in 1 cup (medium) (150 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 Boiled Black Rice Pilaf?
Boiled Black Rice Pilaf is made by cooking black rice in water until tender. Black rice has a long history in Asian cuisines; its dark bran colours the cooking water, while the grains keep a pleasantly chewy bite. Its flavour is more pronounced than that of white rice, with earthy, mildly nutty notes.
It works as a side for grilled vegetables, fish or meat, and can also be folded into a salad or served as a simple grain bowl. Black rice is valued for its fibre and antioxidants and is naturally gluten-free. For a lighter plate, cook it with little added fat and pair it with plenty of vegetables.
How Nutritious Is Boiled Black Rice Pilaf?
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 Boiled Black Rice Pilaf 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 Boiled Black Rice Pilaf Contain Allergens?
No known major allergens
Which Diets Is Boiled Black Rice Pilaf 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
Boiled Black Rice Pilaf Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.