Black Rice
Once reserved for Chinese emperors, this dark whole grain owes its color to the same anthocyanins found in blueberries.
Heart Health
Vision
Anti-Inflammatory
Black rice, also known as forbidden rice, is high in anthocyanins and fiber. It supports heart health and offers anti-inflammatory benefits. Use as a side dish or in grain bowls and salads.
Black Rice
Per
1 cup, cooked (193g)
Calories
NA
Vitamin K
NA
Vitamin A
NA
Vitamin C
NA
Vitamin B12
NA
Vitamin D
NA
Iron
NA
Magnesium
NA
Potassium
NA
Calcium
NA
Fiber
NA
Nutrition Highlights
Anthocyanins, fiber, iron, manganese
,
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Rinse before cooking and expect a longer cook time than white rice, the intact bran layer that holds the anthocyanins also makes it chewier.
Absorption Boost
Vitamin C foods, helps recycle the anthocyanin antioxidants and improves iron absorption
Beans or lentils, rounds out the amino acid profile
Use Caution If
You're managing blood sugar closely, still a starchy grain, though lower glycemic impact than white rice
You're sensitive to arsenic exposure, like other rice, choose well-rinsed, varied sourcing and don't rely on rice as the sole grain
Storage
Store uncooked black rice in an airtight container; keeps well for up to a year.
Biomarkers to Track
Subjective
(Daily)
Energy stability
Digestive comfort
Objective
(Quarterly)
Fasting blood glucose
Lipid panel