Black Rice Nutrition Facts, Health Benefits & Recipes

Have you been enticed by the appearance of black rice in some of your favorite dishes or on supermarket store shelves? If so, you’re definitely not alone. Black rice, a mysterious, antioxidant-rich grain also known as the “forbidden rice”. Forbidden rice packs a heavy nutritional punch is rich in anthocyanins and, like brown rice, is a whole grain.

Black rice has a deep black color and turns into deep purple when cooked. The deep purple color is generally due to its high anthocyanin content. The grain has a similar amount of fiber and nutty taste like brown rice.

According to historical research, black rice comes from a single crop in China about 10,000 years ago. However, more recent research indicates the 21 varieties of black rice may have roots in Japan.

There are multiple varieties of black rice. Some types are glutinous and sticky, while others are not.

Here are a few examples:

  • Black sticky rice: glutinous, long-grain, and often used in Thai desserts.
  • Chinese black rice: firm, not sticky and often eaten as porridge or congee.
  • Thai jasmine black rice
  • Philippine batinlaw rice
  • Indonesian black rice

Black Rice Nutrition Facts

¼ cup, steamed

Carbohydrate32 g
Protein4 g
Fat1.5 g
Fiber2.3 g
Iron0.7 mg (4% DV)

Potential Health Benefits of Black Rice

1. Helps Control Blood Sugar

Black rice, has a low-glycemic index, meaning it does not cause high spikes in blood sugar. This can help reduce the risk of type 2 diabetes and manage blood sugar levels.

2. Benefit Brain Health

Due to high Anthocyanin antioxidants content can fight against free radicals and inflammation, which can help reduce the risk of dementia and Alzheimer’s disease. Things good for the heart is almost always good for the brain.

3. Promotes Heart Health

Anthocyanins are powerful antioxidants that reduce the risk of heart attacks or cardiovascular disease. Black rice is also a good source of fiber, which helps promote healthy arteries and reduced cholesterol.

4. Skin and Eye Health

Black rice is a decent source of vitamin E, which plays a role in skin and eye health benefits. It contains lutein and zeaxanthin, two antioxidants that are vital for eye health and preventing age-related macular degeneration.

You can buy black rice from the below link

Black Rice Recipe

Almond-Coconut Black Rice Porridge

Almond-Coconut Black Rice Porridge

Enjoy the taste of heathy Almond-Coconut Black Rice Porridge


  • 1 cup water

  • 3/4 cup black rice, soaked overnight

  • 1/2 cup almond milk

  • 1/2 cup coconut milk (additional for serving)

  • Coarse sea salt, pinch

  • 1/2 cup coconut flakes

  • 1 banana, sliced (for serving)


  • Place pre-soaked, drained, and rinsed black rice in a medium-sized pot. Add water, almond milk, coconut milk, and salt. Bring rice mixture to a boil, reduce heat, and simmer (covered) for an hour, stirring every 10 minutes. For a thinner consistency, add more water or almond milk towards the end of cooking.
  • As the porridge is cooking, place a frying pan over medium heat and add coconut flakes. Toast lightly, stirring constantly for about three or four minutes, or until golden brown and fragrant.
  • Transfer black rice porridge to bowls, top with sliced banana and toasted coconut, and drizzle with coconut milk.

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