Cooked Thai Forbidden Black Rice
Quick answer
A medium portion of Cooked Thai Forbidden Black Rice (150 g) contains 195 kcal, with 35.2 g of net carbohydrates and 6 g of protein. Its glycemic index is 45 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 15.9 (Medium) for its actual effect.
- Carbs39 g80.6%
- Protein6 g12.4%
- Fat1.5 g7%
- Fibre3.8 g
Percentages of total energy (calories)
The ancient "emperors’ rice", known for its deep purple colour and firm texture; very rich in antioxidants similar to those in blueberries, and in fibre, with a low glycemic index (45) that puts it far ahead of white rice.
💡 Smart Nutritional Guidance
Consumption advice
Its natural purple pigment is rich in anthocyanins, antioxidants that may help protect cells from oxidative stress.
Best preparation methods
Because of its bran layer it needs longer cooking (about 30 minutes or more); soaking it first shortens the time, and not overcooking it until mushy helps keep its GI low.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 130 kcal | 195 kcal |
| Protein | 4 g | 6 g |
| Carbohydrate | 26 g | 39 g |
| Available carbohydrate | 23.5 g | 35.2 g |
| Fat | 1 g | 1.5 g |
| Dietary fibre | 2.5 g | 3.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (61), it ranks 11 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Cooked Thai Forbidden Black Rice good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 195 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Cooked Thai Forbidden Black Rice affect blood sugar?
Its glycemic index is 45 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 15.9 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Cooked Thai Forbidden Black Rice?
A typical 150 g portion of Cooked Thai Forbidden Black Rice provides about 195 kcal, 6 g protein, 39 g carbohydrate, 1.5 g fat and 3.8 g fibre.
Read also
- HbA1c & Insulin Resistance: Comprehensive Clinical GuideArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.