One hundred grams of uncooked black rice delivers about 7–9 grams of protein, while the same weight cooked gives around 3–4 grams.
Curious how much protein hides in a scoop of black rice? Knowing the protein in 100 grams of black rice lets you plan portions, compare grains, and build bowls that line up with your own protein target instead of guessing from loose handfuls or vague serving lines .
Why Protein In Black Rice Per 100 Grams Matters
A fixed 100 gram reference keeps the maths simple. You can double it, halve it, or match it to the weight on a kitchen scale without chasing brand specific serving sizes. That helps if you track macros for strength training, manage blood sugar, or just want plant based meals with staying power.
Black Rice Nutrition Per 100 Grams At A Glance
This guide uses uncooked dry black rice as the main reference, since nutrition databases list values that way. Cooked values follow later. Data pulled from a database based on United States Department of Agriculture figures gives the picture below for 100 grams of dry black rice, along with a cooked comparison.
| Nutrient Or Metric | Uncooked Black Rice (100 g) | Cooked Black Rice (100 g) |
|---|---|---|
| Calories | 360 kcal | 145 kcal |
| Protein | 7–9 g | 3–4 g |
| Carbohydrates | 76 g | 30 g |
| Fat | 2.5 g | 1 g |
| Dietary Fibre | 3–4 g | 2 g |
| Typical Volume Matching 100 g Cooked | Not applicable | Roughly 1/2 cup cooked |
| Texture Notes | Firm, chewy, nutty flavour | Softer, glossy deep purple colour |
Numbers shift a little by brand and growing region, yet most dry black rice lands close to these ranges. For uncooked grain, sources group around 7–9 grams of protein per 100 grams, while cooked grain clusters near 3–4 grams within the same weight.
Black Rice Protein Per 100G Breakdown By Nutrient
When people hear the phrase black rice protein per 100g, the mind often jumps straight to that single number. In reality, the protein sits inside a package of carbohydrates, a small amount of fat, fibre, minerals, and those deep coloured pigments. That whole bundle shapes how satisfying a serving feels and how it fits with the rest of a meal.
Protein Density And Amino Acids
Protein supplies about a tenth of the calories in black rice, which places it above white rice and close to many brown rice varieties. The amino acid pattern looks similar to other whole rice types. Lysine sits on the lower side compared with beans and lentils, while sulphur containing amino acids such as methionine and cystine sit higher.
Detailed nutrition tables based on United States Department of Agriculture data show measurable amounts of all amino acids the body cannot make per 100 grams of dry black rice, though levels still trail animal based foods. Combine black rice across a day with legumes, nuts, seeds, dairy, eggs, or meat and the full menu meets typical protein needs for most healthy adults.
Cooked Versus Uncooked Protein Per 100 Grams
The grams of protein in the grain do not change during cooking. What changes is water and weight. Dry grains swell as they absorb water, so the same pile of dry rice turns into a heavier cooked batch. When you compare cooked black rice per 100 grams with the dry value, you are simply looking at different slices of the same original pile.
If 100 grams of dry black rice holds about 7–9 grams of protein, that amount might weigh 250 to 300 grams after cooking while still holding the same protein total. A 100 gram scoop from the cooked pot lifts only part of that batch, so the protein falls to roughly 3 grams in the bowl. That simple weight shift explains why cooked values look lower even though nothing left the pan.
Comparing Black Rice Protein To Other Foods
Context keeps protein numbers honest. Protein per 100 grams means more when you place black rice against other pantry staples that play similar roles. Dry grains, legumes, tofu, and common meats all help frame where black rice sits on the spectrum.
| Food (Dry, 100 g) | Protein Per 100 g | Quick Notes |
|---|---|---|
| Black rice | 7–9 g | Higher than white rice |
| White rice | 6–7 g | Lower fibre, fewer pigments |
| Brown rice | 7–8 g | Similar protein, different flavour |
| Quinoa | 14 g | More protein, faster cooking |
| Dry lentils | 24–26 g | Legume with dense protein |
| Firm tofu | 15–17 g | Soy based, good with stir fries |
| Chicken breast | 31 g | Animal reference point |
The table pins black rice firmly inside the grain bracket. It improves on white rice, stays close to brown rice, and sits well below beans, tofu, and meat. For most people that works fine, since black rice tends to play the role of carbohydrate base while other ingredients pick up the heavier protein load.
How To Hit Protein Targets With Black Rice
Protein in 100 grams of black rice looks modest next to legumes or meats, yet fits into realistic plates. Many active adults aim for 20–30 grams of protein at a main meal, though needs vary with size, age, and training. Black rice helps you reach that band when you treat it as part of a team, not the only protein on the table.
If 150 grams of cooked black rice gives around 4–5 grams of protein, you might pair that with a cup of cooked lentils for another 18 grams, or with 100 grams of grilled chicken for around 30 grams. In both cases the rice adds colour, texture, and a bump in protein on top of the main protein food.
Sample Meal Ideas With Black Rice
One simple pattern is a bowl built from four parts: cooked black rice, a protein rich topping, a mix of vegetables, and a sauce or dressing. Black rice with chickpeas, roasted carrots, and tahini, or black rice with salmon, steamed greens, and a citrus dressing, both line up strong protein counts while still feeling relaxed and easy to eat.
Health Angles, Benefits, And Cautions
Protein numbers tell only part of the story. Black rice contains anthocyanins and other compounds that research links with antioxidant activity and various health related outcomes in lab and animal work. A review in a food science journal pulls together data on historical use, nutritional composition, and bioactive compounds in black rice, pointing toward benefits that reach beyond protein alone.
Black rice still counts as rice, so people who track carbohydrate intake for blood sugar reasons need to track total carbs, not just protein. Smaller portions, pairing with vegetables, and adding fat or fibre rich foods can soften blood sugar swings for many people. Anyone with rice allergy, kidney issues that restrict minerals, or complex medical needs should speak with a qualified health professional before making large changes.
Practical Tips For Buying, Storing, And Cooking
Labels for black rice sometimes list it as forbidden rice or purple rice, yet the nutrition stays similar across these names. When you shop, scan the ingredient list and pick products that list only rice without added salt, sugar, or flavouring. Bulk bins and sealed bags both work, as long as the grains look dry, glossy, and free from off smells or visible damage.
Store dry black rice in an airtight container in a cool cupboard away from direct light. For cooking, a common starting ratio is one part dry rice to two and a half parts water by volume. Rinse the grains in a fine mesh sieve, then simmer gently with a lid until the water absorbs and the grains feel tender yet still pleasantly chewy. Rest the pot off heat for five to ten minutes before fluffing with a fork.
Final Thoughts On Protein In Black Rice
Black rice protein per 100g gives a clear reference point for planning meals. Around 7–9 grams of protein in 100 grams of dry grain, and around 3–4 grams in the same weight cooked, place black rice as a higher protein rice that still works mainly as a carbohydrate source. Pair it with legumes, tofu, eggs, dairy, or meat, and you build plates that treat this striking grain as both fuel and flavour.