✦ Anthocyanin-rich bran
✦ Higher antioxidants than brown rice
✦ Fibre and vitamin E
✦ Nutty sweet flavour
Black rice (also called forbidden rice) is a whole grain rice with deep purple-black bran rich in anthocyanin pigments — the same antioxidants found in blueberries. It provides fibre, iron, vitamin E, and a range of polyphenols at levels that meaningfully exceed those of white or brown rice. It has a nutty, slightly sweet flavour.
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Preparation note
Rinse then soak 30-60 minutes; cook in 2 parts water for 30-35 minutes. The cooking water turns purple — it can be used as a natural food colouring or drunk as a beverage.
Sources:
CoFID 2021
Where Rice, black, unenriched, raw Stands Out
Macronutrients per 100g
1,548
kJ
Energy
7.57
g
Protein
73.0
g
Carbs
2.93
g
Fibre
3.44
g
Fat
0.00
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Phosphorus | 307 mg | 44% | |
| Potassium | 256 mg | 13% | |
| Magnesium | 113 mg | 30% | |
| Calcium | 14.4 mg | 2% | |
| Niacin (B3) | 8.28 mg | 52% | |
| Manganese | 3.91 mg | 195% | |
| Zinc | 1.72 mg | 17% | |
| Iron | 1.12 mg | 8% | |
| Thiamin (B1) | 0.319 mg | 29% | |
| Copper | 0.210 mg | 21% | |
| Vitamin B6 | 0.202 mg | 14% | |
| Biotin (Vitamin B7) | 4.88 µg | 10% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
USDA FoodData Central (FDC 2025). Values adjusted to UK measurement conventions before import: fibre converted from AOAC to NSP (×0.7); carbohydrate reported as available carbs (fibre excluded). Source record tag: USDA FDC 2025.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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