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Black rice salad Calories
Fiber-rich black rice salad with olive oil and vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Black rice salad (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 41 g of carbs, 5.8 g of protein, 8.8 g of fat and 4.7 g of fiber. Its 1.9 mg of Manganese covers 82% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Black rice salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
263
KCAL / 180G
Carbs
41g
· 15% DV
Protein
5.8g
· 12% DV
Fat
8.8g
· 11% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 9% · Fat 29%
Black rice salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 41 g | 15% |
| Fiber | 4.7 g | 17% |
| Protein | 5.8 g | 12% |
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 salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 263 kcal |
| 1 tablespoon (chopped) | 15 g | 22 kcal |
| 1 piece (half) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 cup (small) | 120 g | 175 kcal |
| 1 serving (small) | 150 g | 219 kcal |
| 1 serving (large) | 220 g | 321 kcal |
| 1 pack (whole) | 250 g | 365 kcal |
| 1 cup (large) | 260 g | 380 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Black rice salad
Is black rice salad served cold or warm?
Black rice salad is usually served cold or at room temperature. Let the cooked rice cool before mixing it with vegetables and dressing so the vegetables stay crisp and the olive oil and lemon coat the grains evenly.
What dressing goes well with black rice salad?
A lemon and olive oil dressing is a classic match for black rice salad. Add chopped herbs, a little vinegar, or pomegranate molasses for extra brightness, and dress the rice after it has cooled so the flavor stays fresh.
How do you cook black rice for black rice salad?
Rinse the black rice, then cook it according to the package directions until tender but still pleasantly chewy. Drain it if needed and cool it before adding the dressing and vegetables; overcooked grains can make the salad sticky.
Why does black rice salad turn purple?
Black rice salad can turn purple because black rice contains natural dark pigments that leach into the cooking water and surrounding ingredients. The color is normal and is not, by itself, a sign that the rice has spoiled.
Is black rice the same as wild rice in black rice salad?
No. Black rice is a rice variety, while wild rice comes from a different aquatic grass. They have different textures and cooking requirements, so substituting wild rice in black rice salad may change both the result and the preparation.
How do you keep the grains separate in black rice salad?
To keep black rice salad from becoming clumpy, cook the rice until tender rather than mushy, drain excess water, and let it cool before mixing. Fold in the dressing gently instead of stirring vigorously, which can break the grains.
What can you add to black rice salad?
Black rice salad pairs well with chopped cucumber, tomatoes, scallions, parsley, or mint. Chickpeas, toasted nuts, or crumbled feta can make it more substantial, while citrus or pomegranate adds a bright contrast to the earthy rice.
What should you serve with black rice salad?
Serve black rice salad with grilled fish, chicken, tofu, or roasted vegetables. Its tangy olive-oil dressing also works alongside soup or other simple sides, making it suitable as either a side dish or the base of a light meal.
Can you make black rice salad ahead of time?
Yes, black rice salad can be made ahead and refrigerated in a covered container. For the freshest texture, keep delicate herbs and crunchy vegetables separate and mix them in shortly before serving.
Is black rice salad filling enough for a meal?
Black rice salad can be a satisfying meal when you add a source of protein, such as chickpeas, beans, tofu, eggs, or fish. The rice and vegetables provide a base, while the added protein makes the dish more substantial.
Black rice salad Vitamins & Minerals
Vitamins
Vitamin K
25.2µg · 21% DV
B3
2.16mg · 14% DV
Vitamin E
1.98mg · 13% DV
Vitamin C
11.52mg · 13% DV
Minerals
Manganese
1.89mg · 82% DV
Phosphorus
173mg · 25% DV
Copper
0.2mg · 22% DV
Magnesium
76mg · 18% DV
Sodium
324mg · 14% DV
Potassium ⭐
306mg · 9% DV
Black rice salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black rice salad
To burn the 263 calories in 1 cup (medium) (180 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 salad?
Black rice salad combines cooked black rice with olive oil, vegetables and often fresh herbs. It is a flexible grain salad rather than a single fixed regional recipe, and fits naturally into Mediterranean-style cooking. Black rice has a pleasantly nutty flavour and a firm, chewy bite; lemon and herbs bring freshness and balance to the dressing.
Serve it chilled or at room temperature for lunch, alongside grilled food, or as part of a picnic or shared table. It offers fibre and plant-based ingredients, with 2.6 g of fibre per 100 g. Add chickpeas to make it more filling, or use a lighter hand with the oil if you prefer a less rich salad.
How Nutritious Is Black rice salad?
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 salad 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 salad Contain Allergens?
No known major allergens
Which Diets Is Black rice salad 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
Black rice salad Fat Profile
SATURATED
1.3g
MONOUNSATURATED
5.22g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.