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Raw black rice Calories
Whole grain with fiber and antioxidant pigments
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Raw black rice (185 g) has 659 calories. That works out to 356 calories per 100 g. It contains 139.9 g of carbs, 16.5 g of protein, 6.1 g of fat and 9.1 g of fiber. Its 2.4 mg of Manganese covers 105% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Raw black rice Nutrition Facts
Selected: 1 cup (medium) · 185 g
659
KCAL / 185G
Carbs
139.9g
· 51% DV
Protein
16.5g
· 33% DV
Fat
6.1g
· 8% DV
Fiber
9.1g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 10% · Fat 8%
Raw black rice nutrition facts table · 1 cup (medium) (185 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 659 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 139.9 g | 51% |
| Fiber | 9.1 g | 33% |
| Protein | 16.5 g | 33% |
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 Raw black rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 185 g | 659 kcal |
| 1 tablespoon (medium) | 12 g | 43 kcal |
| 0.25 cup (quarter) | 45 g | 160 kcal |
| 1 serving (small) | 75 g | 267 kcal |
| ½ cup (half) | 90 g | 320 kcal |
| 100 g | 100 g | 356 kcal |
| 1 serving (medium) | 100 g | 356 kcal |
| 0.75 cup (medium) | 135 g | 481 kcal |
| 1 serving (large) | 150 g | 534 kcal |
| 1 cup (large) | 185 g | 659 kcal |
| 1 pack (medium) | 500 g | 1780 kcal |
Calculated from 356 calories per 100 g.
Frequently Asked Questions About Raw black rice
How do you cook raw black rice?
Cook raw black rice in water until the grains are tender, following the package directions. Its bran layer can make it take longer than white rice to soften, and the right water amount can vary by variety.
Does raw black rice need to be soaked before cooking?
No, soaking raw black rice is optional, but it can shorten cooking and help the grains soften more evenly. Drain it before cooking, and adjust the cooking time because soaked rice will cook faster.
Why does raw black rice turn purple when cooked?
Raw black rice releases its natural anthocyanin pigments into the cooking water, giving the liquid a purple hue. This is normal and does not mean the rice has spoiled; the colored water can be used in the dish.
Is raw black rice healthier than white rice?
Raw black rice retains its dark outer bran, while white rice has been milled to remove much of that layer. It also has a more robust texture and flavor, so the best choice depends on the dish and your preference.
Can you eat raw black rice without cooking it?
No, raw black rice is hard and is not normally eaten uncooked. Cooking softens the grains and makes them pleasant to eat; adding dry grains straight to yogurt or salad will leave them tough.
How should you store raw black rice?
Keep raw black rice in a tightly sealed container in a cool, dry, dark place. Protecting it from moisture, heat, and strong odors helps preserve its flavor and keeps the grains in good condition.
What does cooked black rice taste like?
Cooked black rice has a nutty, earthy flavor and a firmer, chewier texture than many white rice varieties. Its dark color also makes it stand out in grain bowls, salads, and side dishes.
Can raw black rice be cooked in a rice cooker?
Yes, raw black rice can be cooked in a rice cooker. Use the cooker’s whole-grain setting if available, or follow the rice’s package directions, since black rice may need more time and water than white rice.
Can you use black rice for sushi?
Yes, cooked black rice can be used for sushi, but it will not behave exactly like the short-grain white rice traditionally used. Expect a firmer bite and purple color, and make sure the grains are tender enough to shape.
Does cooking raw black rice destroy its antioxidants?
Cooking does not make raw black rice lose all of its antioxidant pigments, although some pigment can move into the cooking water. Keeping and serving that colored liquid with the rice helps avoid discarding it.
Raw black rice Vitamins & Minerals
Vitamins
B1
0.76mg · 63% DV
B6
0.94mg · 55% DV
B5
2.76mg · 55% DV
B3
7.97mg · 50% DV
Minerals
Manganese
2.41mg · 105% DV
Phosphorus
620mg · 89% DV
Copper
0.54mg · 60% DV
Magnesium
237mg · 56% DV
Potassium ⭐
535mg · 16% DV
Sodium
13mg · 1% DV
Raw black rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw black rice
To burn the 659 calories in 1 cup (medium) (185 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 Raw black rice?
Raw black rice is an uncooked whole-grain rice with dark, pigment-rich bran, traditionally grown in parts of Asia. Once cooked, it releases some of its colour into the water and has a pleasantly chewy texture with a nutty, earthy flavour.
Across the world, use it as a base for grain bowls and salads, or serve it alongside vegetables, beans or fish; it also makes a striking alternative to ordinary rice pilaf. Rinse it before cooking, and soak it beforehand if you want the grains to soften more readily. It is mainly a carbohydrate source, with fibre from the intact grain; 100 g contains 4.9 g of fibre. Pairing it with vegetables and a protein-rich food makes a more complete meal.
How Nutritious Is Raw 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 Raw 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 Raw black rice Contain Allergens?
No known major allergens
Which Diets Is Raw black rice 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
Raw black rice Fat Profile
SATURATED
1.3g
MONOUNSATURATED
1.92g
POLYUNSATURATED
2.15g
Omega 6:3 ratio 29.6:1
Above the ideal 4:1 (29.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.