Black Rice (Forbidden Rice): Nutrition, Arsenic Facts and How to Cook It

Black rice is a deep purple-black variety of ordinary rice whose color sits in the outer layers of the grain. USDA’s food database has no entry for black rice, so this guide says so plainly and shows the nearest USDA entries instead, clearly labeled. It covers what black rice is, where its color comes from, black rice nutrition, a fair answer to whether black rice is healthy, what FDA says about arsenic in rice, and how to cook black rice at home.

Peptide Labs does not sell black rice. This article is general nutrition information, not medical advice.

What is black rice?

Reviews identify black rice as Oryza sativa, the same species as the white and brown rice in most kitchens. A 2019 review in Food Chemistry describes it as a variety of pigmented rice and lists fiber, minerals, anthocyanins and other phenolic compounds among its components. A 2025 review in Frontiers in Nutrition notes that black rice was known in the past as forbidden rice, which is why packages and menus may use either name. Cooked, the grains turn a glossy deep purple, with a nutty taste and a chewy bite.

The color sits in the outer layers. The 2025 review describes a purple-black outer coat rich in anthocyanins, mainly cyanidin-3-glucoside and peonidin-3-glucoside, concentrated in the layer just under the hull, and a 2023 review in Food and Function lists anthocyanins among the compounds that set black rice apart from brown and white rice. The 2025 review describes laboratory work on these pigments, including cell and animal studies. Results from isolated compounds in a lab do not show what a bowl of rice does in a person, so this guide makes no health claims for them.

Black rice nutrition: why USDA has no entry

USDA SR Legacy, the database this site uses for food values, has no entry for black rice. A search of all 7,793 foods in SR Legacy’s April 2018 release found no black, purple or forbidden rice, so we do not give any black rice values. The table below shows the nearest USDA entries per cup of cooked rice for context only. These are not black rice. Brown rice is the closest match for black rice sold as a whole grain with its bran left on, the form the 2023 review on whole-grain black rice discusses. Percent Daily Values (%DV) use FDA reference amounts.

In USDA data, the whole-grain entry has several times the fiber of enriched white rice, while white rice has folate, iron, niacin and thiamine added during enrichment, as FDA notes. For each of these, see our brown rice, white rice and wild rice guides; aromatic varieties are covered in our basmati and jasmine guides. If a bag of black rice carries a Nutrition Facts label, that label is the place to check its own numbers.

Is black rice healthy?

Is black rice healthy? Sold with its bran, black rice is a whole grain, and the Dietary Guidelines for Americans 2025-2030 say to prioritize fiber-rich whole grains; the 2020-2025 edition said at least half of total grains should be whole grains. Beyond that, the honest answer is limited by the data: with no USDA entry, we cannot say how its fiber or minerals compare with brown rice, only that the brown rice entry is the nearest guide.

Claims about black rice benefits often point to its pigments, the subject of the laboratory work described above, which is not evidence about eating rice. The fair summary is simpler: black rice is a whole grain with a striking color and flavor, and it fits a varied diet the same way other whole grains do.

Black rice and arsenic: what FDA says

FDA’s consumer page on limiting exposure to arsenic does not single out black rice, but its rice advice applies to all rice, black rice included:

• Rice can stay on the menu: FDA says rice tends to absorb arsenic more readily than other crops, but consumers can certainly eat rice as part of a well-balanced diet.
• Extra water, per FDA: FDA says cooking rice the way pasta is cooked, using 6 to 10 parts water to 1 part rice and then draining the excess water, can reduce 40 to 60 percent of the inorganic arsenic content, depending on the type of rice.
• A trade-off for enriched rice: FDA says the same method lowers the folate, iron, niacin and thiamine added to enriched white and parboiled rice by 50 to 70 percent. The FDA page gives no figures for black rice.
• Rinsing, per FDA: FDA says rinsing rice before cooking has a minimal effect on the arsenic content of the cooked grain.
• Variety for little ones: FDA passes on the American Academy of Pediatrics advice to feed infants and toddlers a variety of grains as part of a well-balanced diet.

Whole-grain rice keeps its bran, and a 2023 review in Frontiers in Nutrition notes that the concentration of arsenic is greater in brown rice than in white. We found no FDA figures for black rice itself. Our brown rice guide covers the FDA numbers for brown and white rice, and our rice cakes and rice milk guides cover those products.

How to cook black rice

Black rice cooks much like brown rice: it needs more time than white rice and stays pleasantly chewy. Some practical points:

• Rinse for texture, not arsenic: a quick rinse clears loose starch and dust; FDA says rinsing does little for arsenic.
• Absorption method: simmer covered until the water is absorbed and the grains are tender, then rest off the heat with the lid on. Follow the package directions for water and time, since varieties differ.
• Pasta method: boil the rice in plenty of water and drain it when tender, the method FDA describes for lowering inorganic arsenic.
• Expect color: the cooking water turns purple and can stain wooden spoons, cutting boards and light countertops.
• Sticky black rice: black glutinous rice is a separate, sticky type used in Southeast Asian desserts, often with coconut and fresh mango.
• Easy uses: grain bowls, cold salads with herbs and citrus, a side for fish, or mixed with white rice for color.
• Leftovers: our white rice guide covers how to handle leftover cooked rice.

For another seed that is often sprinkled over grain bowls, see our hemp seeds guide.

Gluten, allergens and labels

• Gluten: NIDDK lists rice, without additives or some seasonings, among naturally gluten-free foods. Despite the name, glutinous rice is rice too; the word describes its sticky texture. Seasoned mixes can contain gluten, so people with celiac disease should look for a gluten-free label, which FDA rules limit to under 20 parts per million gluten. Our foods with gluten guide lists common sources.
• Cross-contact: NIDDK advises storing and preparing gluten-free foods separately from foods that contain gluten.
• Allergens: rice is not one of FDA’s nine major food allergens that US labels must declare, but rice blends may contain other ingredients, so read the ingredient list.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

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