Black Rice vs Brown Rice: Calories and Nutrition Compared (2026)

Black rice has 3.5 g of protein, while brown rice has 2.3 g. Black rice contains 143 calories, compared to brown rice's 112 calories.

Black rice and brown rice are both whole grains, offering unique nutritional benefits. This comparison highlights their differences in calories, protein, and fiber content.

What Is the Difference Between Black Rice and Brown Rice?

Black rice, also known as forbidden rice, is a whole grain that has a deep black color and is rich in antioxidants. It is often used in Asian cuisine and has a slightly nutty flavor. Brown rice is a whole grain that retains its bran and germ layers, making it more nutritious than white rice. It has a chewy texture and a mild, nutty flavor.

Black Rice vs Brown Rice: Nutrition Side by Side

The following table presents a side-by-side comparison of black rice and brown rice, highlighting their nutritional differences.

Nutrient (per 100 g)	Black rice (cooked)	Brown rice (cooked)
Calories	143 kcal	112 kcal
Protein	3.5 g	2.3 g
Carbs	30 g	23.5 g
Sugar	0 g	0.4 g
Fat	1.1 g	0.8 g
Fiber	2.2 g	1.8 g
Sodium	3 mg	1 mg

Which Is Better, Black Rice or Brown Rice?

For weight loss: Brown rice has fewer calories at 112, while black rice contains 143 calories per 100 g.

For muscle and protein: Black rice provides more protein at 3.5 g, compared to brown rice's 2.3 g per 100 g.

For low-carb or low-sugar: Black rice has 30 g of carbs and 0 g of sugar, while brown rice has 23.5 g of carbs and 0.4 g of sugar.

How to Track Black rice and Brown rice Accurately

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How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on verified nutritional data. Values are per 100 g: Black rice from Open Food Facts (aggregated plain entries), Brown rice from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which rice has more protein?

Black rice has 3.5 g of protein, while brown rice has 2.3 g of protein per 100 g.

Which rice has fewer calories?

Brown rice has 112 calories, while black rice has 143 calories per 100 g.

What is the carbohydrate content in black rice?

Black rice contains 30 g of carbohydrates per 100 g.

How much sugar is in brown rice?

Brown rice has 0.4 g of sugar per 100 g.

What is the fiber content in black rice?

Black rice contains 2.2 g of fiber per 100 g.

What is the fat content in brown rice?

Brown rice has 0.8 g of fat per 100 g.

Key Takeaways

• Black rice has 143 calories per 100 g.
• Brown rice has 112 calories per 100 g.
• Black rice contains 3.5 g of protein per 100 g.
• Brown rice contains 2.3 g of protein per 100 g.
• Black rice has 30 g of carbohydrates per 100 g.
• Brown rice has 23.5 g of carbohydrates per 100 g.