Black Rice (Forbidden Rice) Nutrition Calculator — Cooked, Raw & Flour

Black rice gets its distinctive deep purple-black colour from anthocyanins — the same class of water-soluble pigments found in blueberries, blackberries, and purple grapes. Research has documented anthocyanin concentrations of 100–600mg per 100g dry weight in black rice varieties, with cyanidin-3-glucoside as the predominant compound ^[3]. This makes black rice one of the most anthocyanin-dense foods per gram among all cereal grains.

These pigments are concentrated in the bran layer, which is why black rice is always consumed as a whole grain — polishing it to white would remove the anthocyanins entirely ^[2]. The deep purple colour of the cooking water is a visible indicator of anthocyanin release. Adding a splash of acid (lemon juice or vinegar) to the cooking water intensifies the purple colour, while alkaline conditions shift it toward blue-green.

Anthocyanin content varies significantly between black rice varieties. Thai Black Sticky Rice, Chinese Black Rice, and Indonesian Black Rice each have different concentrations, with some varieties reaching 6× the anthocyanin levels of others ^[3]. The "forbidden rice" label originated in ancient China, where black rice was reportedly reserved for the emperor due to its rarity and perceived value.

Cooked black rice provides approximately 116 calories per 100g — slightly lower than white rice (130 kcal) and comparable to brown rice (123 kcal) ^[2]. The calorie difference comes primarily from black rice's higher water absorption during its 30–35 minute cooking time. A standard 1-cup serving (200g) delivers approximately 232 calories.

Protein content at 3.5g per 100g cooked exceeds both white rice (2.69g) and brown rice (2.74g), approaching wild rice levels ^[2]. In its dry form, black rice reaches 10g protein per 100g — notably higher than most Oryza sativa varieties. This elevated protein is attributed to the intact bran and germ layers, which contain amino acids that are removed during white rice polishing.

Fat content is 1.0g per 100g cooked — higher than white rice (0.28g) but comparable to brown rice (0.97g) ^[2]. This fat is primarily concentrated in the germ and bran, consisting mainly of unsaturated fatty acids. The 1.8g dietary fiber matches brown rice's level and far exceeds white rice's 0.4g.

Because black rice retains its full bran and germ layers, its mineral profile more closely resembles brown rice than white rice — with some notable distinctions. Iron content is approximately 0.9mg per 100g cooked, higher than unenriched brown rice (0.56mg) but lower than enriched white rice (1.2mg) ^[2]. In dry form, iron reaches 2.5mg per 100g.

Manganese at 0.8mg per 100g cooked falls between white rice (0.47mg) and brown rice (0.97mg), while magnesium at 35mg is close to brown rice's 39mg and nearly 3× white rice's 12mg ^[2]. Zinc at 0.8mg and phosphorus at 90mg both exceed white rice values, reflecting the mineral-rich bran layer.

The selenium content of 6.0 mcg per 100g cooked is comparable to brown rice (5.8 mcg) and lower than white rice (7.5 mcg) ^[4]. This means black rice does not have a universal mineral advantage over white rice — enriched white rice still provides more iron and selenium. The advantage of black rice lies in its naturally occurring minerals plus anthocyanins, which white rice cannot provide at any enrichment level.

Not all black rice is the same. There are two primary types: non-sticky (non-glutinous) black rice and black sticky (glutinous) rice ^[2]. The non-sticky variety, commonly sold as "forbidden rice" or "Chinese black rice," cooks to firm, separate grains similar to brown rice. The sticky variety, popular in Thai and Southeast Asian desserts, cooks to a soft, clumpy texture similar to white glutinous rice.

Nutritionally, non-sticky black rice tends to have slightly higher protein and fiber than the sticky variety. Black sticky rice at approximately 105 kcal per 100g cooked has lower calories due to higher water absorption, but also less protein (2.8g vs. 3.5g) and less fiber (1.5g vs. 1.8g) ^[2].

The starch composition differs significantly: non-sticky black rice has higher amylose content (18–22%), while black glutinous rice has very low amylose (0–5%) and high amylopectin ^[3]. This means the glycemic index varies between types — non-sticky black rice has a moderate GI similar to brown rice, while sticky black rice has a substantially higher GI.

Per calorie, black rice delivers more protein, more fiber, and unique anthocyanin pigments that neither brown nor white rice can provide. At 116 kcal per 100g cooked, black rice provides 3.5g protein — a protein-to-calorie ratio of 3.0g per 100 kcal. Brown rice provides 2.2g per 100 kcal, and white rice provides 2.1g ^[2].

Fiber density tells a similar story: black rice delivers 1.55g fiber per 100 kcal cooked, compared to brown rice's 1.3g and white rice's 0.31g. Where brown rice wins is manganese (0.97mg vs. 0.8mg) and magnesium (39mg vs. 35mg). Where enriched white rice wins is iron (1.2mg vs. 0.9mg) and folate (58 mcg vs. 8 mcg) ^[4].

The bottom line: no single rice variety is nutritionally superior across all metrics. Black rice is the strongest choice for anyone seeking higher protein per calorie, anthocyanin intake, and whole-grain fiber from their rice. Brown rice offers the best manganese and magnesium density. Enriched white rice provides the most iron and folate per serving. Rotating between varieties — or choosing based on specific nutritional priorities — is the most effective strategy.