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Black Rice (Cooked) Calories
Rich in antioxidants, high fiber, good mineral and vitamin content, gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Black Rice (Cooked) (200 g) has 710 calories. That works out to 355 calories per 100 g. It contains 150 g of carbs, 17 g of protein, 5 g of fat and 9.8 g of fiber. Its 3.6 mg of Manganese covers 157% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Black Rice (Cooked) Nutrition Facts
Selected: 1 cup (medium) · 200 g
710
KCAL / 200G
Carbs
150g
· 55% DV
Protein
17g
· 34% DV
Fat
5g
· 6% DV
Fiber
9.8g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 10% · Fat 6%
Black Rice (Cooked) nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 710 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 150 g | 55% |
| Fiber | 9.8 g | 35% |
| Protein | 17 g | 34% |
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 (Cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 710 kcal |
| 1 g | 1 g | 4 kcal |
| 1 tablespoon (medium) | 15 g | 53 kcal |
| 1 piece (small) | 50 g | 178 kcal |
| 100 g | 100 g | 355 kcal |
| ½ cup (small) | 100 g | 355 kcal |
| 1 serving (medium) | 150 g | 533 kcal |
| 1 pack (medium) | 250 g | 888 kcal |
| 1 bottle (large) | 300 g | 1065 kcal |
| 2 cup (large) | 400 g | 1420 kcal |
Calculated from 355 calories per 100 g.
Frequently Asked Questions About Black Rice (Cooked)
What does cooked black rice taste like?
Cooked black rice has a mildly nutty, earthy flavor and a pleasantly chewy texture. Its taste is more pronounced than white rice, so it works well with simple seasonings as well as savory sauces.
Why does cooked black rice turn purple?
Cooked black rice releases dark anthocyanin pigments from its outer layer into the cooking water, giving the rice and liquid a purple hue. This color is normal and does not mean the rice has spoiled.
How is black rice different from wild rice?
Black rice is a type of rice, while wild rice comes from aquatic grasses and is not technically rice. They both have a chewy texture, but their flavor, appearance, and cooking behavior differ.
Does black rice need to be soaked before cooking?
No, soaking black rice is not essential, but it can help the grains cook more evenly and may shorten cooking time. Rinse it first, and follow the package directions if the rice came with specific instructions.
Why is my cooked black rice still chewy?
Cooked black rice is naturally chewier than white rice because its outer layers remain intact. If the center feels hard rather than pleasantly firm, add a little water and continue cooking until the grains soften.
How should cooked black rice be stored?
Refrigerate cooked black rice promptly in a clean, airtight container rather than leaving it at room temperature. Use a clean utensil when serving, and discard it if it develops an unusual smell or appearance.
Can cooked black rice be frozen?
Yes. Freeze cooked black rice in airtight, meal-sized portions so you can thaw only what you need. Defrost it in the refrigerator or reheat it from frozen with a splash of water to restore moisture.
What goes well with cooked black rice?
Cooked black rice pairs well with roasted vegetables, fish, chicken, tofu, and beans. Its nutty flavor and striking color also make it a good base for grain bowls with a bright, tangy dressing.
Is black rice good for you?
Yes, black rice can be a nutritious choice: it provides fiber and antioxidant pigments, and it can add variety to meals. It is best enjoyed as part of a varied eating pattern rather than treated as a cure.
Can you substitute black rice for white rice in recipes?
Yes, black rice can replace white rice in many bowls, side dishes, and salads, but expect a chewier texture, nuttier flavor, and purple color. Because it cooks differently, use it already cooked when a recipe calls for ready-to-eat rice.
Black Rice (Cooked) Vitamins & Minerals
Vitamins
B1
0.68mg · 57% DV
B3
8.4mg · 53% DV
B5
2.2mg · 44% DV
B6
0.32mg · 19% DV
Minerals
Manganese
3.6mg · 157% DV
Copper
0.6mg · 67% DV
Magnesium
266mg · 63% DV
Phosphorus
320mg · 46% DV
Potassium ⭐
536mg · 16% DV
Sodium
10mg · 0% DV
Black Rice (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Rice (Cooked)
To burn the 710 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 Black Rice (Cooked)?
Cooked black rice is black rice simmered until tender; its deep colour comes from naturally occurring plant pigments. Black rice has a long history in China and is also used in other Asian cuisines, where it may be served as a staple grain or in mixed dishes.
The grains are pleasantly chewy, sometimes a little sticky, with a mild nutty flavour. Serve it warm alongside vegetables, fish, meat or beans, or let it cool for a substantial salad or grain bowl. It provides fibre and plant-based carbohydrates, and is naturally gluten-free. For a lighter meal, pair a modest portion with plenty of vegetables and a lean protein, and keep added oil in the cooking to a minimum.
How Nutritious Is Black Rice (Cooked)?
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 (Cooked) 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 (Cooked) Contain Allergens?
No known major allergens
Which Diets Is Black Rice (Cooked) 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
Black Rice (Cooked) Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.4g
POLYUNSATURATED
2g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.