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 provides approximately 333 calories, making it a good energy source. It contains 9.4 grams of protein, which supports muscle growth and repair. With 68.3 grams of carbohydrates, it's a great source of complex carbs for sustained energy.
This superfood is rich in dietary fiber, offering 3.9 grams per serving, which aids in digestion and promotes a healthy gut. Black rice is also packed with important minerals like calcium (12 mg), magnesium (147 mg), iron (1.6 mg), zinc (3.8 mg), and copper (0.15 mg). It's particularly high in manganese, providing 1.72 mg per 100 grams, which plays a key role in bone health and metabolism.
In terms of vitamins, black rice contains B1 (thiamine) at 0.33 mg, B2 (riboflavin) at 0.13 mg, and B5 (niacin) at 7.9 mg. It also has small amounts of vitamin C (0.22 mg), vitamin E (0.22 mg), and vitamin A (14.3 micrograms). Notably, it contains no cholesterol and very low sodium levels (7.1 mg), making it heart-friendly.
Additionally, black rice is a good source of potassium (256 mg), phosphorus (356 mg), and selenium (3.2 micrograms). Its unique color comes from anthocyanins, powerful antioxidants that support overall health and reduce the risk of chronic diseases. Whether eaten as a side dish or used in desserts, black rice is both nutritious and delicious.
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