Black rice, also known as forbidden rice, is a nutrient-dense grain that offers a wide range of essential vitamins and minerals. A 100-gram serving of cooked black rice contains approximately 333 calories, making it a good energy source. It is rich in protein, with about 9.4 grams per serving, and provides a moderate amount of healthy fats at 2.5 grams. Carbohydrates make up the majority of its content, with around 68.3 grams per 100 grams.
In terms of micronutrients, black rice is particularly high in magnesium, containing 147 mg per serving, which supports muscle and nerve function. It also provides 1.72 mg of manganese, an important antioxidant that helps in bone development and metabolism. The iron content is around 1.6 mg, contributing to oxygen transport in the blood.
This grain is also a good source of B-vitamins, including thiamine (B1) at 0.33 mg, riboflavin (B2) at 0.13 mg, and niacin (B5) at 7.9 mg. Additionally, it contains 3.8 mg of zinc, 0.15 mg of copper, and 3.2 mcg of selenium, all of which support immune function and overall health.
Black rice is naturally cholesterol-free and contains no vitamin C or vitamin A, but it does offer 256 mg of potassium and 356 mg of phosphorus per serving. With 3.9 grams of dietary fiber, it aids digestion and promotes a feeling of fullness. Overall, black rice is a wholesome, nutritious food that can be a valuable addition to a balanced diet.
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