Guide

One cooked cup of black rice has about 5 grams of protein, plus fiber and minerals that help keep energy steady.

Cooked black rice provides about 3 grams of protein per 100 grams, so a cooked cup gives roughly 5–6 grams toward your daily protein target.

One hundred grams of uncooked black rice delivers about 7–9 grams of protein, while the same weight cooked gives around 3–4 grams.

Black soybean protein packs dense plant-based protein, fiber, and minerals into a small serving that fits many eating styles.

Cooked black soybeans provide about 11 grams of complete protein per half cup, making them a dense plant protein source for everyday meals.

A 100-gram serving of canned black olives provides about 1 gram of black olives protein, so olives add flavor and a small protein boost to meals.

Black chia seeds provide around 2 grams of protein per tablespoon, plus fiber and healthy fats in a tiny, versatile package.

Black oil sunflower seeds deliver around 5–6 grams of protein per 28 g serving, with about 19–21 grams per 100 g of kernels.

black sesame seeds protein content averages about 18–20 grams per 100 grams, with roughly 4–5 grams in a two tablespoon serving.

Black oil sunflower seeds provide about 6–7 grams of protein per ¼ cup (30 g), or roughly 20 grams of protein per 100 grams.