Calories in Black Rice: Nutritional facts for Black Rice Types

A 100g serving (3.53oz) of cooked black rice contains 117 calories. A 100g serving of Y&Y Brand Black Glutinous Rice contains 356 calories. A 100g serving of C.T.F Brand Black Glutinous Rice contains 378 calories. A 100g serving of puffed rice contains 383 calories.

One kilogram (1000g) of cooked black rice contains 1170 calories. One kilogram of Y&Y Brand Black Glutinous Rice contains 3560 calories. One kilogram of C.T.F Brand Black Glutinous Rice contains 3780 calories. One kilogram of puffed rice contains 3830 calories.

A 0.5 cup (90g) serving of Y&Y Brand Black Glutinous Rice contains 320 calories, and a 0.25 cup (45g) serving contains 160 calories. A 0.3 cup (45g) serving of C.T.F Brand Black Glutinous Rice contains 170 calories. One cup of puffed rice (14g) contains 54 calories.

Black rice offers distinct health benefits, largely due to a high concentration of powerful plant pigments called anthocyanins. The food's whole-grain nature also provides important nutrients. The key health advantages are detailed below.

• Black rice is exceptionally high in antioxidants. The dark purple color of black rice comes from anthocyanins, a type of flavonoid with potent antioxidant properties that help protect cells from oxidative stress. A study by Hou, F., et al. (2013), "Anthocyanins in black rice and their effects on health," confirmed that the bran of black rice is a rich source of these compounds, which may help reduce the risk of chronic diseases.
• Black rice may support heart health. The anthocyanins in black rice can help improve cholesterol levels and reduce inflammation, both of which are risk factors for heart disease. Research by Xia, X., et al. (2006), "An anthocyanin-rich extract from black rice enhances atherosclerotic plaque stabilization in apolipoprotein E-deficient mice," found that consumption of black rice extract helped reduce atherosclerotic plaque formation in an animal study.
• Black rice is a good source of dietary fiber. As a whole grain, black rice retains its bran and germ, providing more fiber than refined white rice. Fiber is essential for digestive health, promoting regular bowel movements and supporting a healthy gut microbiome. A review by Anderson, J. W., et al. (2009), "Health benefits of dietary fiber," demonstrated that increased fiber intake improves digestive function and is associated with a lower risk of cardiovascular disease.

Black rice is a nutritious grain, but like other types of rice, the food can contain traces of heavy metals and the fiber content may cause digestive issues for some. These potential concerns are outlined in the points that follow.

• Black rice can contain arsenic. Rice plants can absorb arsenic from the soil and water, and the heavy metal can accumulate in the grain. Long-term exposure to inorganic arsenic is linked to health problems. A report by the Food and Drug Administration (FDA) in 2016, "Arsenic in Rice and Rice Products Risk Assessment," monitored arsenic levels across various rice products and advised consumers to eat a variety of grains. An alternative grain with lower arsenic levels is quinoa.
• The fiber content may cause digestive discomfort. For individuals not accustomed to a high-fiber diet, a sudden increase in fiber from whole grains like black rice can lead to gas, bloating, and cramping. A publication from the Cleveland Clinic, "Improving Your Health With Fiber," recommends increasing fiber intake gradually to allow the digestive system to adjust. A daily suggested amount is one cup (160g) of cooked black rice.

Yes, black rice is a good food choice because the food is a nutrient-dense whole grain packed with antioxidants, fiber, and minerals. For heart health, the anthocyanins in black rice have been shown to improve cholesterol profiles by reducing LDL ("bad") cholesterol and preventing plaque formation in arteries. A study by Xia, X., et al. (2006), "An anthocyanin-rich extract from black rice enhances atherosclerotic plaque stabilization," provided evidence for these cardiovascular benefits in animal models. Regarding digestive health, the dietary fiber in black rice promotes regular bowel movements and supports the growth of beneficial gut bacteria. Research by Anderson, J. W., et al. (2009), "Health benefits of dietary fiber," confirmed the crucial role of fiber in maintaining a healthy digestive system. For cellular health and brain health, the potent antioxidant activity of black rice's anthocyanins helps protect cells throughout the body, including brain cells, from damage caused by free radicals. A study by Hou, F., et al. (2013), "Anthocyanins in black rice and their effects on health," detailed the high antioxidant capacity of the grain and its potential to prevent chronic diseases.

Yes, black rice is a good food for diabetics. The grain has a lower glycemic index (GI) compared to white rice, meaning the food causes a slower and more gradual rise in blood sugar levels. The high fiber content of black rice also slows down the absorption of sugar into the bloodstream. A study by Walter, M., et al. (2013), "The effect of black rice on the glycemic index, insulin, and satiety in healthy humans," found that black rice had a significantly lower GI than white rice and helped improve post-meal blood sugar control.

Yes, black rice is naturally gluten-free. Rice in all its forms, including black, brown, and white, does not contain the gluten proteins found in wheat, barley, and rye. A 100g serving of cooked black rice contains 0g of gluten. This makes black rice a safe and healthy carbohydrate choice for individuals with celiac disease or non-celiac gluten sensitivity. The Celiac Disease Foundation lists rice as a permitted grain on a gluten-free diet, confirming its suitability for those who must avoid gluten for health reasons.

The calorie content of black rice changes based on the specific variety and whether the rice is glutinous. Chinese Forbidden Rice, a standard non-glutinous variety, contains 179 calories per 100g cooked serving. Indonesian black rice is very similar, with 175 calories per 100g. The lowest calorie count is found in Thai black sticky rice, a glutinous variety, which provides only 100 calories per 100g cooked serving. The lowest calorie count for black rice is 100 calories for the Thai sticky variety, while the highest is 179 calories for Chinese Forbidden Rice. The highest calorie form is uncooked black rice, which contains 356 calories per 100g.

The origin of black rice is in ancient China, with genetic evidence suggesting the grain first appeared as a result of a single gene mutation in a common rice variety. For thousands of years, this unique grain was cultivated in very small quantities. The rice was highly prized for its nutritional properties and distinctive color, which was associated with wealth and power. The grain's history is deeply intertwined with Chinese royalty and nobility. The rarity and perceived health benefits of black rice made the food an exclusive commodity. The cultivation of black rice eventually spread from China to other parts of Asia, including Thailand and Indonesia, where new varieties and culinary uses developed, such as the sweet, sticky rice puddings popular in those regions.

Yes, black rice is also called Forbidden Rice because of its history as an exclusive food reserved for royalty in ancient China. The name's origin is rooted in the grain's rarity and the strict laws that governed its consumption. The emperors of China and the royal family believed that black rice was a source of longevity and good health, and they wanted to keep these benefits for themselves. Common people were forbidden from growing or eating the grain, and any violation of this rule was punishable by death. This prohibition made black rice a symbol of extreme status and exclusivity, earning the grain its dramatic name.