Black Rice Nutrition Facts

In ancient China, black rice came to be known as 'forbidden rice', as it was only meant for the Emperor and his nobles. The common man was forbidden from eating it.

Black rice is grown in certain parts of Asia, and is often termed a 'superfood' due to its many health benefits. The rice is black when raw, but its color changes to deep burgundy or purple when cooked.

The fiber content of black rice is the same as brown rice, and both these varieties have similar taste. The quantity of production is less as compared to that of other varieties of rice.

Here, we shall learn about the many health benefits of black rice, and why you should choose this variety over white or brown rice. What's more, we shall also have a look at how many calories are there in black rice.

Looking for reasons to include this healthy food grain in your diet? Just have a look at its many health benefits.

Rich in Antioxidants
The dark color of black rice is due to the presence of anthocyanins, which are antioxidants that help the body fight against ailments. Anthocyanins are also present in dark berries, such as blueberries and blackberries, and help lower the risk of heart attacks by preventing the build up of plaque in the arteries.

Antioxidants neutralize the damage caused by free radicals that affect the cells and tissues of the body, and help prevent certain forms of cancer. Anthocyanins are the most effective antioxidants, and even aid in lowering blood cholesterol levels. The anthocyanin content in black rice is even higher than that in blueberries and blackberries.

Rich in Vitamin E
Black rice is rich in vitamin E, which strengthens the immune system, and helps the body neutralize the harmful effects of free radicals. Thus, the intake of black rice can make one look youthful, and keep the hair and skin healthy.

Rich in Dietary Fiber
The primary reason why you should choose black rice as your source of antioxidants over dark berries, is that, the former is low on sugar content and rich in dietary fiber. Dietary fiber has a host of health benefits. To begin with, fibers take more time to digest, which means they remain in the digestive system for a longer time.

This reduces frequent hunger pangs, and you end up eating less than what you would have otherwise. Thus, dietary fibers can help you lose weight by keeping a check on your daily calorie intake. Black rice can also help keep a check on diabetes.

Rich in Iron
Black rice is also a rich source of iron, which is an essential constituent of hemoglobin. Hemoglobin is an oxygen-carrying molecule present in the red blood cells, which increases the capacity of blood to transport oxygen to the different cells and tissues of the body. Deficiency of iron in the body causes anemia, a disease characterized by weakness and fatigue.

Rich in Essential Amino Acids
Black rice contains 18 amino acids, including the nine essential amino acids. Amino acids are the raw material required for the process of protein synthesis. Here are the amino acids present in black rice.

* The essential amino acids are marked with the letter E in brackets.
✦ Alanine
✦ Arginine
✦ Aspartic acid
✦ Cystine
✦ Glutamic acid
✦ Glycine
✦ Histidine (E)
✦ Isoleucine (E)
✦ Leucine (E)

✦ Lysine (E)
✦ Methionine (E)
✦ Phenylalanine (E)
✦ Proline
✦ Serine
✦ Threonine (E)
✦ Tryptophan (E)
✦ Tyrosine
✦ Valine (E)

(100 g serving of black rice)

Nutrients with Quantity

Calories - 160
Total Fat - 1.5 g
Carbohydrates - 34.0 g
Dietary Fiber - 2 g
Sugar - 0.99 g
Protein - 5.0 g
Iron - 0.74 g

Does the many health benefits of black rice make you wonder how to include this superfood in your diet? Well, you'll be happy to know that there are many ways to do so. Black rice is used to prepare noodles, sushi, and even desserts, such as puddings. So, go ahead, and enjoy a delicious serving of this 'magic food', for a healthy and happy you.