Black rice: the ‘forbidden’ grain worth trying
Written byJodi M Johnson
Reviewed byMolly Arnold, MSc Nutritionist
Black rice is having its moment and our nutritionist explains why – loved for its dramatic colour, nutty bite and wholegrain goodness, dig your fork into why it deserves a spot in your kitchen
Summary
1What is black rice?
Black rice is a wholegrain rice variety known for its deep purple-black colour, slightly nutty flavour and chewy texture.
2What’s the nutritional value of black rice?
Black rice contains carbohydrates for energy alongside fibre, plant protein and a range of vitamins and minerals.
3Is black rice healthy?
Black rice can be part of a balanced, varied diet and offers several nutritional benefits thanks to its wholegrain content.
Black rice stands out for its striking dark colour, slightly nutty flavour and wholegrain nutritional profile. Once mainly used in Asian cooking, it’s now appearing in everything from grain bowls to desserts thanks to its versatility and naturally occurring antioxidants. With help from our Nutritionist, Molly Arnold, we explore what black rice is, how it compares to other types of rice and simple ways to use it in everyday meals.
What is black rice?
Black rice is a wholegrain rice variety known for its deep purple-black colour, slightly nutty flavour and chewy texture. Sometimes called ‘forbidden rice’, it was traditionally grown in parts of Asia and is now widely used in both savoury and sweet dishes around the world.
“Its dark colour comes from naturally occurring plant compounds called anthocyanins – the same antioxidants found in foods like blueberries and blackberries,”1 says Molly. “These plant compounds have been widely studied for their antioxidant properties and their potential role in ageing and long-term health.”2
Unlike white rice, black rice keeps its outer bran layer, which contributes to both its colour and nutritional profile.3 Today, black rice is used in everything from grain bowls and salads to stir-fries, puddings and side dishes.
What’s the nutritional value of black rice?
Black rice contains carbohydrates for energy alongside fibre, plant protein and a range of vitamins and minerals.4 Because it’s a wholegrain rice, it retains more of its natural nutrients compared to refined white rice.5
Typical nutritional value per 100g cooked black rice
| Nutrient | Approximate amount 6 |
|---|---|
| Energy | 361 kcal |
| Carbohydrate | 77.2g |
| Fibre | 4.2g |
| Protein | 7.5g |
| Fat | 3.4g |
| Iron | Small amounts |
| Anthocyanins | Naturally occuring |
Nutritional values can vary depending on the variety and cooking method. “From a practical nutrition point of view, black rice is a simple way to add more wholegrain fibre into your diet,” says Molly. “Fibre not only supports digestive health, but can also improve satiety, helping you feel fuller for longer after meals.”7
Is black rice healthy?
Black rice can be part of a balanced, varied diet and offers several nutritional benefits thanks to its wholegrain content. Rather than focusing on one 'healthy' food, aim for a balanced diet that includes a wide variety of nutritious foods.
Because black rice keeps its bran layer intact, it contains more fibre than white rice.8 Fibre contributes to normal digestion9 and can help add texture and substance to meals.
The dark purple-black colour of black rice comes from anthocyanins, naturally occurring antioxidant compounds10 also found in berries and purple vegetables.
Wholegrains contain all parts of the grain, including the bran and germ.11 This means black rice retains more naturally occurring nutrients compared to refined grains.
How does black rice compare to white and brown rice?
All rice varieties can have a place in a balanced diet, but they differ slightly in flavour, texture and nutritional profile.
| Type of rice | Texture and flavour | Nutritional profile |
|---|---|---|
| Black rice | Chewy, nutty and slightly earthy | Wholegrain, contains fibre and anthocyanins |
| Brown rice | Firm, nutty | Wholegrain, contains fibre |
| White rice | Soft, mild | Refined grain, generally lower in fibre |
Black rice tends to have a firmer texture than white rice and a more pronounced flavour, making it popular in grain salads, poke bowls and side dishes. “One of the reasons black rice can be a useful swap for more refined grains like white rice is its combination of fibre, anthocyanins, wholegrain status and anti-inflammatory compounds, which may help slow carbohydrate digestion and support steadier post meal energy levels,” says Molly.12
How to use black rice
Black rice works well in both savoury and sweet recipes. Its colour and texture can add variety to everyday meals. Though because black rice is a wholegrain, it usually takes longer to cook than white rice.
Here are a few easy ways to use it:
- add it to grain bowls with roasted vegetables and a protein source
- use it in salads with herbs, nuts and citrus dressing
- serve it alongside curries, stir-fries or this sticky ginger smoked tofu
- mix it with other rice varieties for added texture
- use it in coconut rice pudding or breakfast bowls with fruit
Black rice FAQs
Black rice is sometimes called ‘forbidden rice’ because historical accounts suggest it was once reserved for royalty in ancient China. Today, it is widely available and enjoyed around the world.13
No, black rice is generally eaten in the same way as other wholegrain rice varieties. Though as it contains fibre, people who are not used to high-fibre foods may prefer to introduce it gradually as part of a balanced diet.
Rinse the rice thoroughly before cooking. Most black rice varieties are cooked by simmering one part rice with around two parts water for 30 – 40 minutes or until tender. Cooking times can vary depending on the brand and variety.
Black rice has a slightly nutty, earthy flavour with a chewy texture. Many people find it richer and more textured than white rice.
The final say
Black rice is a versatile wholegrain that brings colour, texture and variety to meals. Alongside carbohydrates for energy, it contains fibre, plant protein and naturally occurring antioxidants, making it a nutritious alternative to white rice. Whether you add it to salads, grain bowls or warm dishes, black rice is an easy way to introduce more wholegrains into everyday cooking. Looking for some more high-fibre, tasty treats to add to your day? Try our super green, super bean dip or be spoilt for choice with our fibreful snacks you’ll love.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Mattioli R, Francioso A, Mosca L, Silva P. Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases. Molecules [Internet]. 2020 Aug 21;25(17):3809. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7504512/
2. Thavaree Thilavech, Tanyawan Suantawee, Charoonsri Chusak, Phim On Suklaew, Sirichai Adisakwattana. Black rice (Oryza sativa L.) and its anthocyanins: mechanisms, food applications, and clinical insights for postprandial glycemic and lipid regulation. Food Production Processing and Nutrition. 2025 Feb 7;7(1).
3. Das M, Dash U, Mahanand SS, Nayak PK, Kesavan RK. Black rice: A comprehensive review on its bioactive compounds, potential health benefits and food applications. Food Chemistry Advances [Internet]. 2023 Dec 1;3:100462. Available from: https://www.sciencedirect.com/science/article/pii/S2772753X23002836#bib0020
4. Javed M, Jawid J, Zafar S, Ahmad AMR, Shah SHBU, Farooq U, et al. Black rice as the emerging functional food: bioactive compounds, therapeutic potential and industrial applications. Frontiers in Nutrition. 2025 Oct 29;12.
5. Scott CK, Wu F. Arsenic content and exposure in brown rice compared to white rice in the United States. PubMed. 2025 Feb 28;
6. U.S. Department of Agriculture, Agricultural Research Service (2026) FoodData Central: Rice, black, unenriched, raw (FDC ID: 2710825). Available at: https://fdc.nal.usda.gov/food-details/2710825/nutrients (Accessed: 1 July 2026).
7. Thavaree Thilavech, Tanyawan Suantawee, Charoonsri Chusak, Phim On Suklaew, Sirichai Adisakwattana. Black rice (Oryza sativa L.) and its anthocyanins: mechanisms, food applications, and clinical insights for postprandial glycemic and lipid regulation. Food Production Processing and Nutrition. 2025 Feb 7;7(1).
8. Das M, Dash U, Mahanand SS, Nayak PK, Kesavan RK. Black rice: A comprehensive review on its bioactive compounds, potential health benefits and food applications. Food Chemistry Advances [Internet]. 2023 Dec 1;3:100462. Available from: https://www.sciencedirect.com/science/article/pii/S2772753X23002836#bib0020
9. NHS. How to get more fibre into your diet [Internet]. NHS. 2022. Available from: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
10. Liu J, Zhou H, Song L, Yang Z, Qiu M, Wang J, et al. Anthocyanins: Promising Natural Products with Diverse Pharmacological Activities. Molecules. 2021 Jun 22;26(13):3807.
11. BDA. Wholegrains [Internet]. www.bda.uk.com. 2022. Available from: https://www.bda.uk.com/resource/wholegrains.html
12. Ni, J., Liu, B., Pu, S., Yang, Z., Zhou, Y., Wu, D. and Zhang, N. (2024) 'Effects of endogenous anthocyanins on appearance, bioactivity, and starch digestibility in black rice mutants', LWT, 213, Article 117087. Available at: https://doi.org/10.1016/j.lwt.2024.117087 (Accessed: 1 July 2026).
13. Kushwaha UKS. Black Rice. Cham: Springer International Publishing; 2016.
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