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Oil-free boiled black rice Calories
Whole grain with fiber and antioxidants
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oil-free boiled black rice (160 g) has 232 calories. That works out to 145 calories per 100 g. It contains 49.1 g of carbs, 5.4 g of protein, 1.6 g of fat and 4.5 g of fiber. Its 1.4 mg of Manganese covers 63% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Oil-free boiled black rice Nutrition Facts
Selected: 1 cup (medium) · 160 g
232
KCAL / 160G
Carbs
49.1g
· 18% DV
Protein
5.4g
· 11% DV
Fat
1.6g
· 2% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 9% · Fat 6%
Oil-free boiled black rice nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 232 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 49.1 g | 18% |
| Fiber | 4.5 g | 16% |
| Protein | 5.4 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 Oil-free boiled black rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 232 kcal |
| 1 tablespoon (medium) | 15 g | 22 kcal |
| 1 ounce (small) | 28.4 g | 41 kcal |
| ½ cup (small) | 80 g | 116 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (medium) | 150 g | 218 kcal |
| 1 serving (large) | 220 g | 319 kcal |
| 1.5 cup (large) | 240 g | 348 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Oil-free boiled black rice
How do you cook oil-free boiled black rice?
Oil-free boiled black rice is made by simmering rinsed black rice in water until tender; no oil is needed. Use a saucepan and either drain excess water at the end or cook until the rice absorbs it, depending on the texture you want.
Does oil-free boiled black rice need to be soaked before cooking?
No, oil-free boiled black rice does not have to be soaked first. Soaking the dry grains can shorten cooking and help them soften more evenly, but it is optional; drain and rinse the rice after soaking.
Why does oil-free boiled black rice turn the cooking water purple?
Oil-free boiled black rice colors its cooking water purple because natural anthocyanin pigments leach from the dark outer layer. This is normal, not a sign that the rice has spoiled; draining the water also removes some of the pigment.
What does oil-free boiled black rice taste and feel like?
Oil-free boiled black rice has a mild nutty, earthy flavor and a chewy, firm texture when cooked. Its grains usually stay distinct rather than becoming soft and sticky like many white rice varieties.
Is oil-free boiled black rice the same as wild rice?
No, oil-free boiled black rice is not wild rice. Black rice is a type of cultivated rice, while wild rice comes from a different aquatic grass; they differ in grain shape, flavor, and texture.
Should you rinse oil-free boiled black rice before cooking it?
Yes, rinse oil-free boiled black rice under cold water before cooking to remove loose surface starch and any dust. The rinse water may look purple as the rice releases pigment, which is expected.
What can you add to oil-free boiled black rice besides water?
Plain oil-free boiled black rice needs only rice and water. You can season it after cooking with salt, herbs, citrus, or spices, but adding those ingredients makes it a seasoned variation rather than the plain boiled version.
What meals go well with oil-free boiled black rice?
Oil-free boiled black rice pairs well with roasted vegetables, beans, grilled fish, tofu, and saucy curries. It also works as a base for grain bowls or a chilled salad, where its firm grains hold their shape.
How long does oil-free boiled black rice keep in the fridge?
Oil-free boiled black rice keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate it within two hours of cooking, and reheat leftovers until steaming hot throughout.
Can you freeze oil-free boiled black rice?
Yes, oil-free boiled black rice freezes well. Cool it, divide it into meal-sized portions, and pack them airtight; thaw in the refrigerator or reheat from frozen with a splash of water to loosen the grains.
Oil-free boiled black rice Vitamins & Minerals
Vitamins
B3
2.56mg · 16% DV
B6
0.19mg · 11% DV
B5
0.56mg · 11% DV
B1
0.13mg · 11% DV
Minerals
Manganese
1.44mg · 63% DV
Copper
0.27mg · 30% DV
Phosphorus
173mg · 25% DV
Selenium
12µg · 22% DV
Potassium ⭐
152mg · 4% DV
Sodium
3.2mg · 0% DV
Oil-free boiled black rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free boiled black rice
To burn the 232 calories in 1 cup (medium) (160 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 Oil-free boiled black rice?
Oil-free boiled black rice is whole-grain black rice cooked in water without added oil. Its dark colour comes from pigments in the bran, and the grain has long been used in cuisines across Asia. Once cooked, it is pleasantly chewy, with a mild nutty, earthy flavour. Serve it as a side for vegetables, fish or meat, or use it as the base for a grain bowl or salad; it can stand in for other rice varieties in many meals. It provides fibre, with 2.8 g per 100 g. For a balanced, satisfying plate, pair it with beans or lentils and plenty of vegetables, adding oil or dressing to taste.
How Nutritious Is Oil-free boiled black rice?
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 Oil-free boiled 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 Oil-free boiled black rice Contain Allergens?
No known major allergens
Which Diets Is Oil-free boiled 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
Oil-free boiled black rice Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.53g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.