Black Rice / Forbidden Rice Nutrition
One serving of black or forbidden rice contains only around 160 calories, but offers a very high amount of flavanoid phytonutrients, a good source of important fiber, substantial mineral content including iron and copper, and even a good source of plant based protein. Just the outside hull of the grain has one of the highest levels of anthocyanin antioxidants of any food!
A one-half cup serving of cooked black rice, or about ¼ cup uncooked, contains approximately (in daily recommended values):
1.5 grams of fat
34 grams of carbohydrates
2 grams of fiber
5 grams of protein
4% DV for iron
Wondering how black rice compares to other rice varieties? Here’s how the different types of rice differ in terms of nutrient content when we compare an 100gm serving of each kind:
Polished white rice – contains 6.8 protein, 1.2 iron, 0.6 fiber.
Brown rice: 7.9 protein, 2.2 iron, and 2.8 fiber.
Red rice: 7.0 protein, 5.5 iron, and 2.0 fiber.
Black rice: 8.5 protein, 3.5 iron, 4.9 fiber, and the highest amount of antioxidants of any rice variety.