Black Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of black rice contains 145 calories, 3.4g protein, 24.5g carbs, and 3.6g fat. Black Rice is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 3.4g | 7% |
| Carbohydrates | 24.5g | 9% |
| Total Fat | 3.6g | 5% |
| Fiber | 2.3g | 8% |
| Sodium | 220.0mg | 10% |
Is Black Rice Good for You?
Yes, Black Rice is a nutritious whole grain option. Per 100g, it provides 3.4g of protein (7% Daily Value), 2.3g of fiber (8% Daily Value), and contains antioxidants that support overall wellness. Its modest calorie content at 145 kcal per 100g makes it a reasonable choice for balanced meals.
Key Health Benefits of Black Rice
Rich in Fiber for Digestive Health — Black Rice contains 2.3g of fiber per 100g, which supports healthy digestion and helps maintain steady blood sugar levels throughout the day.
Solid Protein Content — With 3.4g of protein per 100g, it is a plant-based protein source that contributes to muscle maintenance and satiety, making it useful for those reducing meat consumption.
Antioxidant Properties — The dark pigmentation in Black Rice comes from anthocyanins and other polyphenols, compounds known to have antioxidant and anti-inflammatory effects in the body.
Low Glycemic Impact — The carbohydrate profile of 24.5g per 100g, combined with its fiber content, means Black Rice is absorbed more slowly, helping prevent rapid blood sugar spikes.
Mineral Contribution — Black Rice provides 220mg of sodium per 100g and delivers micronutrients including iron and magnesium, which support energy production and bone health.
How Does Black Rice Compare?
Black Rice stands out compared to white rice because it retains its bran layer, giving it significantly more fiber (2.3g vs. ~0.4g per 100g in white rice) and a higher antioxidant profile. While brown rice is also nutritious, Black Rice is often richer in specific phytonutrients. The protein content at 3.4g per 100g is comparable across these whole grain varieties, but it is the anthocyanins unique to Black Rice that set it apart nutritionally.
Frequently Asked Questions
How many calories is in black rice?
Black Rice contains 145 calories per 100g, which represents about 7% of a standard 2,000-calorie daily diet. A typical cooked serving of about 150g would provide roughly 218 calories.
Is black rice good for weight loss?
Black Rice can support weight loss goals because of its 2.3g fiber content per 100g and 3.4g of protein, both of which promote feelings of fullness and satiety. However, portion control matters—it is still a calorie-containing grain that should be part of a balanced meal plan.
Does black rice have more protein than white rice?
Yes, Black Rice contains 3.4g of protein per 100g compared to white rice’s typical 2.7g per 100g, making it a slightly better protein source. This difference is more meaningful when it is part of a varied diet that includes other protein foods.
Is black rice gluten-free?
Yes, Black Rice is naturally gluten-free, making it a safe option for people with celiac disease or gluten sensitivity. It is an excellent grain alternative for those following a gluten-free diet.
How should I store black rice?
Black Rice should be stored in an airtight container in a cool, dry place, where it will keep for several months or up to a year. After cooking, refrigerate leftovers in a sealed container for up to 4 days, or freeze for longer storage.
How to Track Black Rice Nutrition with Gram
With the Gram app, logging Black Rice is simple—just scan the package barcode or search for it in our USDA-backed food database to instantly see the complete nutrient breakdown. You’ll get a clear view of calories, protein, fiber, and micronutrients so you can track how Black Rice fits into your daily nutrition goals. The app’s food scanning feature makes it effortless to record your portions and maintain accurate nutrition records.
Frequently Asked Questions
How many calories is in black rice?
Black Rice contains 145 calories per 100g, which represents about 7% of a standard 2,000-calorie daily diet. A typical cooked serving of about 150g would provide roughly 218 calories.
Is black rice good for weight loss?
Black Rice can support weight loss goals because of its 2.3g fiber content per 100g and 3.4g of protein, both of which promote feelings of fullness and satiety. However, portion control matters—it is still a calorie-containing grain that should be part of a balanced meal plan.
Does black rice have more protein than white rice?
Yes, Black Rice contains 3.4g of protein per 100g compared to white rice's typical 2.7g per 100g, making it a slightly better protein source. This difference is more meaningful when it is part of a varied diet that includes other protein foods.
Is black rice gluten-free?
Yes, Black Rice is naturally gluten-free, making it a safe option for people with celiac disease or gluten sensitivity. It is an excellent grain alternative for those following a gluten-free diet.
How should I store black rice?
Black Rice should be stored in an airtight container in a cool, dry place, where it will keep for several months or up to a year. After cooking, refrigerate leftovers in a sealed container for up to 4 days, or freeze for longer storage.
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Nutrition data sourced from USDA FoodData Central. Track black rice and thousands of other foods with the Gram app.