Also called forbidden or purple rice, black rice is a type of rice that belongs to the Oryza sativa L. species. With its mild, nutty flavor, chewy texture, and many nutritional benefits, black rice can be found in numerous cuisines around the world. This heirloom rice variety isn’t common. Compared with other types of rice, it has a low yield, so it’s not grown as much as higher-yielding, mainstream varieties. Even in ancient China, it was rare. In fact, the name “forbidden rice” comes from the fact that only the ancient Chinese royalty were allowed to eat it. Still, black rice is worth seeking out. I adore its nutty flavor and chewy texture, and it’s also highly nutritious. Its dark color comes from powerful antioxidants called anthocyanins. It’s rich in iron, and it’s a whole grain rice variety, too. Well, unlike white rice, its outermost layer stays intact when it’s processed. As a result, it has plenty of fiber.
Nutritional Profile of Black Rice
Black rice gets its signature black-purple color from a pigment called anthocyanin, which has potent antioxidant properties. Black rice is especially high in nutrients compared to other types of rice. But it’s particularly rich in anthocyanins - powerful antioxidant pigments that protect your body’s cells from damage. Anthocyanins are what give this rice its unusual color, similar to eggplant, açai berries, blueberries and Concord grapes. Compared with other types of rice, black rice is one of the highest in protein. It’s also a good source of iron - a mineral that’s essential for carrying oxygen throughout your body.
A 1/4 cup (45 grams) of uncooked black rice provides:
- Calories: 160
- Fat: 1.5 grams
- Protein: 4 grams
- Carbs: 34 grams
- Fiber: 1 gram
- Iron: 6% of the Daily Value (DV)
Per 3.5 ounces (100 grams), black rice contains 9 grams of protein, compared with 7 grams for brown rice. For example, a one-cup serving (100 grams) of prepared black rice contains 2.4 milligrams of iron - more than 10 times the amount in unenriched white rice. It also contains 8.89 grams of protein vs. 6.94 grams in white rice.
Black rice is rich in amino acids, fatty acids, antioxidants, flavonoids, anthocyanins, and other phenolic compounds. There are 18 amino acids in black rice, with a mix of essential and non-essential types. Amino acids are crucial to many of your body's functions, from helping repair skin and tissues to improving your energy levels and digestion.
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Black rice is also a source of the following nutrients:
- Vitamin E
- Riboflavin (B2)
- Niacin (B3)
- Beta-carotene
- Lutein
- Zeaxanthin
- Calcium
- Chromium
- Phosphorus
- Iron
- Manganese
- Potassium
- Zinc
- Copper
- Magnesium
A quarter-cup of black rice, which measures 1/2 cup when cooked, contains:
- Calories: 173
- Protein: 5 grams
- Fat: 2 grams
- Carbohydrates: 38 grams
- Fiber: 3 grams
- Sugar: 1 gram
- Cholesterol: 0 milligrams
- Sodium: 4 milligrams
Antioxidant Powerhouse
In addition to being a good source of protein, fiber, and iron, black rice is especially high in several antioxidants. Antioxidants are compounds that protect your cells against oxidative stress caused by molecules known as free radicals. They’re important, as oxidative stress has been associated with an increased risk of several chronic conditions, including heart disease, Alzheimer’s, and certain forms of cancer. Despite being less popular than other rice varieties, research shows that black rice has the highest overall antioxidant capacity and activity. In fact, in addition to anthocyanin, black rice has been found to contain over 23 plant compounds with antioxidant properties, including several types of flavonoids and carotenoids. Therefore, adding black rice to your diet can be an easy way to incorporate more disease-protecting antioxidants into your diet. Early research suggests that black rice is even more powerful than blueberries in its antioxidant effects (if you can imagine that). It may also help boost immunity and protect your body against cardiovascular disease, diabetes and other conditions.
The Role of Anthocyanins
Anthocyanins are a group of flavonoid plant pigments that are responsible for the purple color of black rice, as well as several other plant-based foods like blueberries and purple sweet potatoes. Research shows that anthocyanins have strong anti-inflammatory, antioxidant, and anticancer effects. Furthermore, animal, test-tube, and population studies have shown that eating foods high in anthocyanins may help protect against several chronic diseases, including heart disease, obesity, and some forms of cancer. The deep black or purple color of black rice’s outer layer - the bran and hull- contains a powerful antioxidant called anthocyanin.
Potential Health Benefits of Black Rice
A review of research on forbidden rice shows that it’s linked to numerous benefits, such as helping to:
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- Aid weight control.
- Boost eye health.
- Protect against cancer, diabetes and heart disease.
- Reduce inflammation.
We need more research, says Czerwony, but early studies into black rice nutrition are promising. We know forbidden rice is high in nutrients and antioxidants, which help protect our bodies against disease. It’s also low in sugar, fat and salt, which is important when we’re looking to improve our diets and maintain health.
Heart Health
Research on black rice’s effects on heart health is limited. However, many of its antioxidants have been shown to help protect against heart disease. Flavonoids like those found in black rice have been associated with a decreased risk of developing and dying from heart disease. Additionally, early research in animals and humans suggests that anthocyanins may help improve cholesterol and triglyceride levels. One study in 120 adults with high cholesterol levels found that taking two 80-mg anthocyanin capsules per day for 12 weeks resulted in significantly improved HDL (good) cholesterol levels and significantly reduced LDL (bad) cholesterol levels.
Another study analyzing the effects of a high cholesterol diet on plaque accumulation in rabbits found that adding black rice to the high cholesterol diet resulted in 50% less plaque buildup, compared with diets containing white rice. While this study suggests that eating black rice may protect against heart disease, these results have not been observed in humans. Eating black rice can give you a worthwhile boost on your heart health and overall fitness.
Cancer Prevention
A review of population-based studies found that higher intake of anthocyanin-rich foods was associated with a lower risk of colorectal cancer. Furthermore, a test-tube study found that anthocyanins from black rice reduced the number of human breast cancer cells, as well as slowed their growth and ability to spread. While promising, more research in humans is needed to fully understand the ability of the anthocyanins in black rice to reduce the risk and spread of certain types of cancer. A study conducted in China found that an anthocyanin-rich extract of black rice suppressed tumor growth and spread of breast cancer cells in mice.
Eye Health
Research shows that black rice contains high amounts of lutein and zeaxanthin - two types of carotenoids that are associated with eye health. These compounds work as antioxidants to help protect your eyes from potentially damaging free radicals. In particular, lutein and zeaxanthin have been shown to help protect the retina by filtering out harmful blue light waves. Research suggests that these antioxidants may play an important role in protecting against age-related macular degeneration (AMD), which is the leading cause of blindness worldwide. They may also decrease your risk of cataracts and diabetic retinopathy. Finally, a 1-week study in mice found that consuming anthocyanin extract from black rice resulted in significantly less retinal damage when animals were exposed to fluorescent lights. Still, these findings have not been replicated in humans. Along with protective anthocyanins, black rice contains high amounts of lutein and zeaxanthin, two carotenoids known for their role in supporting eye health. These antioxidants help to protect the cells in your eyes and to reduce the effects of ultraviolet (UV) radiation. Carotenoids (a type of antioxidant) help protect the healthy cells in your eyes, especially your retinas. Carotenoids have also been shown to reduce the potentially harmful effects of ultraviolet (UV) radiation and prevent the growth of cancerous cells. Vitamin E in anthocyanin also protects the health of your eyes, as well as your skin and immune system.
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Gluten-Free Option
Gluten is a type of protein found in cereal grains, such as wheat, barley, and rye. People with celiac disease need to avoid gluten, as it triggers an immune response in the body that damages the small intestine. Gluten can also cause negative gastrointestinal side effects, such as bloating and abdominal pain, in individuals with gluten sensitivity. While many whole grains contain gluten, black rice is a nutritious, naturally gluten-free option that can be enjoyed by those on a gluten-free diet. Black rice is naturally free of gluten, a protein found in certain types of rice (like instant and flavored rice) and whole-grain products with wheat, rye and barley. People with celiac disease or gluten intolerance can safely eat black rice.
Weight Management
Black rice is a good source of protein and fiber, both of which can help promote weight loss by reducing appetite and increasing feelings of fullness. Furthermore, early animal research suggests that anthocyanins like those found in black rice may help reduce body weight and body fat percentage. One 12-week study found that giving mice with obesity on a high fat diet anthocyanins from black rice resulted in a 9.6% reduction in body weight. However, these results have not been replicated in humans. While research on black rice’s role in weight loss in humans is limited, it has been found to help reduce weight when combined with brown rice. In a 6-week study in 40 women with excess weight, those who ate a mix of brown and black rice up to 3 times per day on a calorie-restricted diet lost significantly more body weight and body fat than those eating white rice. Protein and fiber in black rice can also help to:
- Improve your digestive system health.
- Prevent obesity.
- Promote weight loss.
Other Potential Benefits
Black rice may also offer other potential benefits, including:
- Lower blood sugar levels. Animal studies suggest that eating black rice and other anthocyanin-containing foods may help reduce blood sugar levels in those with type 2 diabetes. Human studies are needed to confirm these effects. Antioxidants and plant-based chemicals (phytochemicals) can improve your body’s sensitivity to insulin. This process helps you better use glucose. It slows the rate at which your body absorbs sugar and lowers sugar levels in your blood. Flavonoids like anthocyanins also influence blood sugar levels and diabetes management. Phytochemicals have a positive influence on your body, improving insulin sensitivity so you can better use glucose. They also help by reducing sugar digestion in your small intestine, which lowers sugar levels in your blood.
- May decrease your risk of non-alcoholic fatty liver disease (NAFLD). A study in mice found that adding black rice to a high fat diet significantly reduced fat accumulation in the liver.
Plant-based nutrients and antioxidants in black rice help reduce swelling in your body. While we need more research, says Czerwony, eating black rice may ease symptoms of inflammatory conditions such as arthritis and dermatitis.
How to Cook Black Rice
Cooking black rice is easy and similar to cooking other forms of rice. To prepare it, simply combine rice and water or stock in a saucepan over medium-high heat. Once boiling, cover it and reduce the heat to a simmer. Cook the rice for 30-35 minutes, or until it’s tender, chewy, and all the liquid has been absorbed. Remove the pan from the heat and let the rice sit for 5 minutes before removing the lid. Use a fork to help fluff the rice before serving. Unless specified otherwise on the package, for every 1 cup (180 grams) of uncooked black rice, use 2 1/4 cups (295 ml) of water or stock. To keep the rice from becoming gummy when cooking, it’s recommended to rinse the rice under cool water before cooking to remove some of the extra starch on the surface. Once the rice is ready, you can use it in any dish in which you would use brown rice, such as in a grain bowl, stir-fry, salad, or rice pudding. Due to its chewy texture, it’s best to pre-soak the rice for 30 minutes to 60 minutes. Then boil, fry, steam or even pressure cook black rice, though it generally takes longer to cook than other types (typically 30 minutes to 60 minutes). Follow directions for the particular brand of rice and your recipe.
First, rinse the rice. Next, add it to a lidded saucepan. Stir in 1 3/4 cups of water for every cup rice, along with 1 teaspoon olive oil.
Stovetop Method
Cook like pasta! Bring water and rice to a boil, let simmer uncovered until tender about 25-40 minutes. Drain and fluff. Cook like pasta in ample salted water until tender, then drain and fluff.
Instant Pot Method
Place equal parts water and black rice in the instant pot. Add a pinch of salt. Set pressure to 18 minutes on high. Cook with equal parts water, one to one, 18 mins on high. Naturally, release for 10 minutes.
Black Rice Pilaf
Heat oil in a 10-inch skillet over medium heat and add the shallots, stirring until golden and fragrant, about 4 -5 minutes. Add rice and thyme and sauté 3-4 minutes. Add stock, garlic, bay leaf, salt and pepper and 1/2 the almonds. Bring to a simmer, stirring. Cover, turn heat to low and cook 25-30 minutes or until all the liquid has evaporated and rice is tender. Simmer gently in veggie or stock with aromatics, covered. 1 cup rice to 2 1/2 cups veggie or chicken stock. Our favorite? THE STOVETOP! Sauté onion or shallot in olive oil; add herbs if you like, and veggie broth or chicken stock. Bring to a boil, cover tightly, then simmer gently for 25-30 minutes on low heat, until all liquid is absorbed.
Black Rice Serving Suggestions
Season the rice with salt and pepper and serve it as a side dish, or use it in your favorite rice recipes! I especially love using forbidden black rice as the base for grain bowls.
- A protein. Black rice pairs really nicely with baked tofu, tempeh, and eggs.
- Your favorite veggies. Toss in a handful of fresh greens, thinly sliced radishes, or shaved carrots. Roasted broccoli, asparagus, Brussels sprouts, or butternut squash would be great too!
Recipe: How to Cook Lentils with Black Rice
- Prep Time: 5 minutes
- Cook Time: 40 minutes
- Total Time: 45 minutes
- Serves 4
Black rice, or forbidden rice, is nutty, delicious, and rich with nutrients like antioxidants and fiber. It's an excellent side dish or addition to grain bowls, salads, and more!
Ingredients:
- 1 cup uncooked forbidden black rice, rinsed
- 1¾ cups water
- 1 teaspoon extra-virgin olive oil
Instructions:
- Combine the rice, water, and olive oil in a medium pot and bring to a boil.
- Cover, reduce the heat to low, and simmer for 30 minutes.
- Remove from the heat and let sit, covered, for 10 more minutes.
Potential Risks and Considerations
Black rice, like all rice, can contain arsenic absorbed from the soil. To reduce your chances of eating arsenic, rinse the dry rice before cooking it. You can also cook the rice in excess water and drain off whatever the rice hasn’t absorbed by the time it’s considered “cooked.” This method does require more monitoring, though, to ensure you don’t overcook the rice. While black rice is generally safe (and no longer restricted to emperors), it contains the heavy metal arsenic, as does all rice. To reduce your risk of eating too much arsenic, rinse black rice while it’s dry, before cooking. It’s also best to eat black rice in moderation, as too much may cause gastrointestinal effects like an upset stomach, bloating or gas.
Storage Tips
Leftover black rice will last 4-5 days in an airtight container in the refrigerator, and it is perfect for meal prepping! Place it in the freezer for up to 6 months. Store uncooked black rice in an airtight container in a cool, dry, dark place for up to six months. Cooked forbidden rice can be kept in the refrigerator in an airtight container for three to five days.